Box Brief
Bring a Friend Week 9.21.20 – 9.25.20
Quarterly Inbody Scans – Ardmore
CROSSFIT
CONDITIONING:
“UFO”
AMRAP 5:
200′ Walking Lunge
200 Meter Weighted Run
Max Calorie Row in Time Remaining
Rest 5 Minutes
AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge
200 Meter Weighted Run
Max Calorie Row in Time Remaining
Rest 5 Minutes
AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge
200 Meter Weighted Run
Max Calorie Row in Time Remaining
WHITEBOARD BRIEF
Ideally the lunges and running take less than 4 minutes to complete, giving you at least 1 minute on the rower for each round
Finishing with calories on the rower, it’s all about a big power output
The goal is to get to the machine in a state where you are able to maintain a high effort
As an example, 30 seconds at 1800 calories per hour is just as good as 1 minute at 900 calories per hour
Move with a sense of urgency through the first two stations while keeping in mind that you want to sell out on the rower to finish each round
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