Box Brief
New Outdoor Training Space in Downtown Ardmore!
Tuesday | Thursday, 5:30p and 6:30p
Saturday, 8:00a
Weekly Giveaway: WIN AN EXCLUSIVE CFML SUNHAT!
WELCOME Coach Kelli Fitzpatrick to the CrossFit Main Line Team!
CROSSFIT
CONDITIONING
“No Handlebars”
1,500/1,200 Meter Row
100 Double Unders
50/35 Calorie Assault Bike
100 Double Unders
1,500/1,200 Meter Row
VIRTUAL WOD
CONDITIONING
“No Handlebars”
Tabata Intervals
(8 Rounds of :20 Max Effort/:10 Rest)
1) Side Plank (Right)
2) Side Plank (Left)
3) Hollow Rocks
4) Mountain Climbers
5) Reverse Burpees
WHITEBOARD BRIEF
Expect this workout to take between 18-25 minutes to complete
ROW
We begin and end the workout on the rower
If we had to choose one place to go faster, it would be the final row of the day
Starting the workout with a controlled 1,500/1,200 meter effort allows you to better work through all the stations that follow
Hold a speed on the opening row that you see yourself being able to improve upon with the final row
DOUBLE UNDERS & BIKE
The second set of double unders comes after the Assault Bike calories
Understanding that we gain more from a strong bike effort, look to make the machine the priority of these two movements
We can then work backwards to figure out our double under plan of attack
Hold a break-up plan for the first set of 100 that allows you to push the bike
This should also be something that you see yourself being able to maintain after getting off the bike
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