BOX BRIEF
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CROSSFIT
“MICROCHIP”
50/35 Calorie Assault Bike
100 Double Unders
1500/1250m Row
100 Double Unders
50/35 Calorie Assault Bike
BODY ARMOR:
10 minute running clock:
3 Rounds
1) Max Effort Ring Push-ups
2) Max Effort Tempo Dumbbell Bench Press
*Tempo – 5s down, regular up.
ALTERNATE VARIATION:
For Time:
100 Mountain Climbers
100 Line Hops
1200m Run
100 Line Hops
100 Mountain Climbers
WHITEBOARD BRIEF
15:00-20:00 workout
Monostructural mayhem!!
50/35 Cals Assault Bike = 3:00-4:00
100 Double-Under = 1:00-2:00
1500/1250m Row = 5:00-6:00
EFFICIENCY TIPS:
The Bike – push a little harder for the first minute and then settle into a comfort pace. For the second bike, do the opposite, use the first minute to catch your breath and finish strong in the last minute.
Double-Unders – Soft knees on the jump will help lower the amount of energy you use. Try to avoid bending the knee excessively.
Rowing – switch between long and short strokes.
Become an active participant in your health.
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