Box Brief
Box Brief: Level-Up Challenge Day 10 of 21
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CROSSFIT
“Ghostride The Whip”
5 Rounds
20 Push Ups
20 Barbell Rows
20 Sit-ups
20 Push Press
Rx+:(Start each round with 5/3 Ring Muscle-ups)
Intent: Don’t let this workout fool you, there is a high volume of work here. Most of you are going to struggle with the Barbell Row as this is a movement we don’t normally perform in a metcon, but challenge yourself to complete all of this work as strict as possible
ENDURANCE
‘Protect The Primary”
5 Rounds
24 Wall Balls
12 Jumping Pull Ups
– At 15min Start –
3 Rounds
1min Max 10m Shuttle Run
30 Burpees
1min Max 10m Shuttle Run
– 1min Rest B/t Rounds –
Intent: The mixture of high heart rate movements with a longer endurance time domain should provide a great challenge. Break the Wall Balls into two sets if needed for part 1, saving your shoulders for part 2. In part 2, the 30 Burpees will be the ultimate challenge. Push your limited and ry to remind yourself you’ll have just 1:00 of running and Then