CROSSFIT
STRENGTH:
Stamina Squats
EMOM 8:
Odds: 5 Front Squats
Evens: 10 Back Squats
CONDITIONING:
“Chasin’ Waterfalls”
4 Rounds
30/24 Calorie Row
30 Wallballs
30 AbMat Sit-ups
:: Alternate Variation ::
50-40-30-20-10:
Jumping Lunges
Sit-ups
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
Expect this workout to take between 16-24 minutes to complete
See if there is 1 movement today between the row and wallballs that you can put a little more effort towards
Every once in a while, it’s good to “reset” your baseline on certain movements
We do that by working through bigger sets or pushing for a higher intensity
Getting the rower to a higher calorie per hour count or working through larger sets of wallballs can positively impact your score today, as well as future workout that include these movements
These two stations also have the biggest bang for your buck in terms of effort, with abmat sit-ups having the least
If you push the row, chip away at the wallballs and move through smooth sit-ups
If you want to push for big sets of wallballs, use the sit-ups that follow as an incentive to hold on, then row at a pace that supports another big set
Become an active participant in your health.
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