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
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