Box Brief
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CROSSFIT
STRENGTH
Every 5min for 3 Rounds
1a) 8x DB Split Squats, each
1b) 8x 1-Arm KB Row w. rotation, each
1c) 8x Single Leg RDLs, each
WORKOUT
4 Rounds of:
21/18 Calorie Row
or
15/12 Calorie Bike or Ski Erg
or
400 Meter Run
– Rest 2:00 after each round –
*During rest interval complete:
30 Double Russian KB Swings
FINISHER
Alternating DB Curls: 3×10 ea
ENDURANCE
WORKOUT
AMRAP 30
21/18 Cal Row
30 Double KB Russian Swings
21/18 Cal Bike
30 KBs Suitecase split lunges, ea
400m Run
30 KBs Bentover Rows, ea
KIDS/TEENS
REST DAY
WHITEBOARD BRIEF
– Strength: Today’s strength work entails a nice total-body session – all sets should be challenging, but allow you to maintain perfect form.
– Metcon: Today’s intervals are about sustainability – 80% for all. Your splits should not change too much.
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