Tuesday 03.16.21 Workout

Box Brief

CROSSFIT

CONDITIONING:

“Boop”

AMRAP 14:
Max Calorie Row

Every 2 Minutes:
7 Toes to Bar
7 Push Press
7 Front Squats

BODY ARMOR:

3 Giant Sets:
1 Minute Plank
50 Banded Pull-Aparts
25 Banded Tricep Push Downs
Rest 1:00 Between Sets

:: Alternate (Home) Workout ::

AMRAP 14:
21 AbMat Sit-ups
15 Shuttle Runs [10 Meters] 9 Double Dumbbell Thrusters

WHITEBOARD BRIEF

You’ll begin the workout at the [0:00] on the 7-7-7 and return every 2 minutes [2-4-6-8-10-12]
With relatively small sets on the non-rowing movements, let’s see if we can hold on for unbroken sets throughout
The scored portion today is the row calories, so we want a good amount of time on the machine
Aim for quality strokes instead of quantity of strokes on the rower
The more power you can get behind each pull, the bigger the payoff will be in terms of calorie accumulation
After the first round, you’ll have a good idea of how many calories you can get within the 2 minute window
Try to keep the number of calories fairly consistent for each effort on the machine

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More present at home and improved relationships with a healthy outlet.
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