Box Brief
Bring a Friend Week 9.21.20 – 9.25.20
Quarterly Inbody Scans – Ardmore
CROSSFIT
STRENGTH:
Front Squat Complex
Complex:
1 Pausing Front Squat
1 Front Squat
Build to a Heavy Complex
CONDITIONING:
Dodgeball (Time)
10 Rounds For Time:
15 Wallballs
200 Meter Run
WHITEBOARD BRIEF
Expect this workout to take between 15-20 minutes to complete (1:30-2:00 Rounds)
There is a 25 minute time cap on this workout
Today is a great day to push for big sets of wallballs
The rep number per round should be just low enough to allow for unbroken sets throughout
In order to accomplish this, look to run at a pace between sets of wallballs that supports this strategy
You’ll have about 1 minute to “recover” between sets of 15
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