Sunday 10.27.19 Workouts

Box Brief

CROSSFIT

“Crunchin Numbers”

4 Rounds:
30/21 Calorie Bike
30 Slamballs
30 AbMat Sit-ups

ENDURANCE

“A Little Light Recovery”

Five Rounds for Time
10 Calorie Bike
20 Slamballs
30 Pushups
40 Russian Twists
50 Air Squats

*2:00 Rest After Each Round

WHITEBOARD BRIEF

CROSSFIT: Looking for this workout to take somewhere between 16-22 minutes to complete: a round every 4:00-5:30.  Choose a weight for the slamballs that can be completed in 3 sets max.  Keep a steady and consistent pace on the bike.

ENDURANCE: A longer workout with built-in rest.  Use the rest periods to bring down your heartrate and slow your breathing so you can attack each round with similar high intensity.  Looking to complete the workout in 30-35 mins.

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