BOX BRIEF
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CROSSFIT
“ICHABOD CRANE”
Partner Up
Buy-In: Run 1 Mile
200m Walking Lunge Holding Medball
150 MB Front Squats
100 Overhead Medball Sit-Ups
Cash-Out: 800m Run
ALTERNATE VARIATION
For Time:
Buy-In: Run 1 Mile
200m Walking Lunge with a Dumbbell
120 Goblet Squats
100 Sit-ups
Cash-Out: 800m Run
WHITEBOARD BRIEF
25:00-30:00 workout
EFFICIENCY TIPS:
Communicate with your partner!
If the number of reps become too many, change your plan.
Yell the number completed out loud and keep a running count of reps accumulated. Adding up never goes well 😉
Shorter reps with fast transitions are favorable.
Become an active participant in your health.
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