Box Brief
HOLIDAY SCHEDULE:
Halloween, 10.31.19: No 6:30p CrossFit, No CrossFit Kids
SPECIAL EVENTS:
Register for the CrossFit Open!
Register for the Holiday Amazing Race!
OPPORTUNITIES TO GIVE BACK:
Live Like Blaine LEAD Event
Team Waterboys 2020
23rd Veteran and the Nearly Naked Ruck March
CROSSFIT
“Tri Sprint Intervals V2”
5 Rounds:
AMRAP 4:
30 Shuttle Runs
30/20 Calorie Bike
Max Calorie Row
4:00 Rest
Score: Total Calories
KIDS/TEENS
SKILL:
Single Unders
Double Unders
CONDITIONING:
35-20-10
Double Unders
Situps
35-20-10
Double Unders
Air Squats
WHITEBOARD BRIEF
As a general time line, we’re looking to complete the shuttle runs and bike in about 90 seconds each, giving 1 minute to complete max calories on the rower. The goal of any interval workout is to stay fairly consistent across each round. Come out at about 80-85% and see if you can hold or increase intensity with each round.
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