Box Brief
CROSSFIT
“Flapjack”
1,000/800 Meter Row
50 Hand Release Push-ups
30 Deadlifts
50 Hand Release Push-ups
1,000/800 Meter Row
30 minute time cap
:: Alternate Variation ::
For Time:
100 Step Back Lunges
50 Hand Release Push-ups
30 Double Dumbbell Deadlifts
50 Hand Release Push-ups
100 Step Back Lunges
WHITEBOARD BRIEF
Expect this workout to take between 15-25 minutes to complete
ROW
If we had to make one row faster, let’s make it the final one of the day
The opening row should be at a pace that allows you to thrive through the middle movements of the workout
There is nothing to follow the final row, so that’s where we can push
DEADLIFTS & HR PUSH-UPS
Choose a weight you can string the DL for at least sets of 3-5 during the workout
There is no set too small on both of these movements
Simply pick an option that keeps you moving forward efficiently
Sometimes quicker sets with quicker breaks can be just as, if not more effective than big sets with big breaks
ROW
If we had to make one row faster, let’s make it the final one of the day
The opening row should be at a pace that allows you to thrive through the middle movements of the workout
There is nothing to follow the final row, so that’s where we can push
DEADLIFTS & HR PUSH-UPS
Choose a weight you can string the DL for at least sets of 3-5 during the workout
There is no set too small on both of these movements
Simply pick an option that keeps you moving forward efficiently
Sometimes quicker sets with quicker breaks can be just as, if not more effective than big sets with big breaks
SCHEDULE A CALL
Become an active participant in your health.
More present at home and improved relationships with a healthy outlet.
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