Box Brief
CROSSFIT
“Green Monster”
4 Rounds For Time:
40/30 Calorie Assault Bike
30 Wallballs
20 Toes to Bar
10 Single Arm Devil Press
:: Alternate Variation ::
4 Rounds For Time:
45 Air Squats
30 AbMat Sit-ups
15 Single Arm Devil’s Press
WHITEBOARD BRIEF
This workout will be on the longer side, likely taking between 25-30 minutes to complete
We’ll cap this workout at 30 minutes
This workout starts by finding a sustainable break-up plan for the middle movements: the wallballs and toes to bar
Pick an option from the lists below that you are confident in holding for all 4 rounds
Going with quicker sets and quicker breaks can be consistent and help you hold a strong pace through the bike and devil’s press
If you know you only have to complete quick sets of 5 with the ball, you’re more likely to go faster on the bike
If you’re breaking the toes to bar into quick sets of 4 or 5, you’re going to have more to give on the dumbbell
Creating this tempo within these movements can help you keep moving forward with a higher average intensity
Become an active participant in your health.
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