Box Brief
Register for the CrossFit Open
CFML March Newsletter
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
Become an active participant in your health.
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