Monday 9.14.20 Workout

Box Brief

Quarterly Inbody Scans:

9.14 – 9.18 at CFML Wayne

9.21 – 9.25 at CFML Ardmore

NEW FALL SCHEDULE LIVE!

September Newsletter

CROSSFIT

“Speed Demon”

AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (Light)
Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (Light+)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (Moderate)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (Heavy)

VIRTUAL WOD

“Speed Demon at Home”

5 Rounds for Time:
400 Meter Sprint
21 Single Dumbbell Goblet Squats
12 Burpees

WHITEBOARD BRIEF

With short windows and rest built in, the goal today is to move with a purpose
As the weight gets heavier, adjust your speed on the run and burpees to maximize your ability to hold on for big sets of overhead squats
On the first two rounds with lighter weights and higher burpee reps, try to move fairly quickly through the first two movements

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By | 2020-09-15T08:30:44+00:00 September 14th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Monday 9.14.20 Workout