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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

If you’re just starting out with using a foam roller, choose one that’s on the softer side. As your technique improves and your muscles adapt you can progress to using a denser (harder) roller. Denser rollers are also better for long-term use because they’re more durable. Softer rollers can get permanently deformed after lots of use, which is an indication that it’s time to replace the roller.

The color of the roller can give a hint to its density, with white being softest and black hardest. Blue and red rollers typically are medium density. This can vary by brand, though. A simple way to test is to squeeze rollers to assess their relative firmness.


Warm-up (No Measure)

General warm up including foam rolling and wall squats with tempo.

Take your time today. The work out at the end will be quick.


Metcon (AMRAP – Rounds and Reps)

45 min AMRAP

2 min each station.

Flutter kicks


Ski Erg


Bar Hang as long as possible

5 sit-ups every 20 sec.

Dumbbell arm curls 5 reps every 20 sec.
All done slow and easy pace