Box Brief
CROSSFIT
“Barbie Girl”
AMRAP 30:
1,000/800 Meter Bike
1 Round of “Barbara”:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
:: Outdoor & At Home Variation ::
AMRAP 30:
400 Meter Run
1 Round of “Dumbbell Barbara”:
20 Dumbbell Bent Over Rows
30 Push-ups
40 Sit-ups
50 Air Squats
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
Today’s workout combines meters on the bike with rounds of the benchmark workout “Barbara”
The rotation between muscle groups can allow us to maintain a higher intensity despite the longer duration
Your score today is total rounds and reps completed
Count each 100 meters on the bike as a rep (1,000 Meters = 10 Reps)
We’re alternating muscle groups for each station today:
Use the fact that the muscle group you’re using gets a rest the next movement as an incentive to keep urgency and intensity higher
The stations that are likely to be toughest the second and third time around are the upper body movements
Think smaller sets with smaller breaks from the beginning to push off excess fatigue
Quick sets of 3-5 can often be faster in the long run than larger sets
Become an active participant in your health.
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