Box Brief
SPECIAL EVENTS:
Register for the CrossFit Open!
Register for the Holiday Amazing Race!
OPPORTUNITIES TO GIVE BACK:
Live Like Blaine LEAD Event
Team Waterboys 2020
23rd Veteran and the Nearly Naked Ruck March
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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