Sunday 7.21.19 CrossFit

Box Brief

CROSSFIT

WORKOUT

“Broken Road”
5 Rounds:
15 Kettlebell Swings
15/12 Calorie Assault Bike

Directly Into…

5 Rounds:
20 AbMat Sit-ups
200 Meter Run

• Sub Bike for; Equal Cal Row or 200m Run
• Sub Run for; 250 Row, 400m Ski Erg, 15/12 Cal Bike

ENDURANCE

WORKOUT

5 Rounds
10 KB Front Rack Walking Lunges
10 Box Jumps
Directly Into…
5 Rounds
15 KB SDHP
15 Cal Bike/Row
Directly Into…
5 Rounds
20 Sit Ups
200 run

KIDS/TEENS

REST DAY

WHITEBOARD BRIEF

• On the first round, challenge yourself for unbroken kettlebell swings and adjust bike pace as needed
• Swings are the only place we would stop, so we want to push there
• On the second round challenge yourself for fast runs and recover on the sit-ups
• Fast run makes more of a difference than fast sit-ups

#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp

#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet

By | 2019-07-20T17:03:53-04:00 July 20th, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Sunday 7.21.19 CrossFit