Box Brief
CROSSFIT
“Kickstarter”
AMRAP 20:
30/21 Calorie Assault Bike
20 Single Arm Dumbbell Hang Clean and Jerks
30 AbMat Sit-ups
20 Hand Release Push-ups
:: Alternate Variation ::
AMRAP 20:
30 Single Arm Dumbbell Hang Clean and Jerks
30 AbMat Sit-ups
30 Hand Release Push-ups
WHITEBOARD BRIEF
Expect to complete around 3-4 rounds
We can use the lack of interference from station to station as a nice incentive to push for big sets and stronger paces today:
Bike: Cardio (Lower Body Dominant)
Dumbbell: Lower Hinge + Upper Press w/ Hip Extension
AbMat Sit-ups: Midline
Push-ups: Strict Upper Press
We also alternate between movements that we might break-up with movements where we keep moving forward
See if you can hold on for big sets of hang clean and jerks and push-ups knowing that you’ll always be able to move forward on the bike and sit-ups that follow
If you need to break on the 20’s – see if you can split it into 2 quick sets
Become an active participant in your health.
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