Wednesday 10.30.19 Workouts

Box Brief

HOLIDAY SCHEDULE:

Halloween, 10.31.19: No 6:30p CrossFit, No CrossFit Kids

SPECIAL EVENTS:

Register for the CrossFit Open!
Register for the Holiday Amazing Race!

OPPORTUNITIES TO GIVE BACK:

Live Like Blaine LEAD Event
Team Waterboys 2020
23rd Veteran and the Nearly Naked Ruck March

CROSSFIT

“Tri Sprint Intervals V2”

5 Rounds:
AMRAP 4:
30 Shuttle Runs
30/20 Calorie Bike
Max Calorie Row

4:00 Rest

Score: Total Calories

KIDS/TEENS

SKILL:

Single Unders
Double Unders

CONDITIONING:

35-20-10
Double Unders
Situps
35-20-10
Double Unders
Air Squats

WHITEBOARD BRIEF

As a general time line, we’re looking to complete the shuttle runs and bike in about 90 seconds each, giving 1 minute to complete max calories on the rower.  The goal of any interval workout is to stay fairly consistent across each round.  Come out at about 80-85% and see if you can hold or increase intensity with each round.

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By | 2019-10-29T11:53:26-04:00 October 29th, 2019|Blog Entry, Box Brief, CrossFit Kids, WOD, WOD Notes|Comments Off on Wednesday 10.30.19 Workouts