Box Brief
CROSSFIT
“Slipknot”
AMRAP 20:
2 Rope Climbs
20/15 Calorie Row
40 AbMat Sit-ups
:: Alternate Variation ::
AMRAP 20:
40 Sit-ups
20 Shuttle Runs (10 Meters)
10 Dumbbell Rows From Plank Position (Each Side)
WHITEBOARD BRIEF
Your score today will be the total number of rounds + reps completed
Over the 20 minutes of work, you can expect to complete about 4-5 rounds (1 round every 4-5 minutes)
The higher skilled rope climbs are the first priority of the workout
Pace out the sit-ups specifically to allow for great looking rope climbs
Better technique leads to easier reps, so getting to the rope composed is beneficial
Only move quickly on the sit-ups if rope climbs are a strength of yours
With the slower sit-ups after the row, we can afford to move at a good pace here
With a pull-pull combination of rope climbs and rowing, look to drive hard with the legs to avoid excessive arm fatigue
Over the 20 minutes of work, you can expect to complete about 4-5 rounds (1 round every 4-5 minutes)
The higher skilled rope climbs are the first priority of the workout
Pace out the sit-ups specifically to allow for great looking rope climbs
Better technique leads to easier reps, so getting to the rope composed is beneficial
Only move quickly on the sit-ups if rope climbs are a strength of yours
With the slower sit-ups after the row, we can afford to move at a good pace here
With a pull-pull combination of rope climbs and rowing, look to drive hard with the legs to avoid excessive arm fatigue
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