Box Brief
CROSSFIT
“Total Whine”
10 Minutes:
Establish Heavy Set of 3 Bench Press
Rest 5 Minutes
8 Minutes:
Max Calorie Bike
Rest 5 Minutes
2 Minutes:
Max Double Unders
:: Alternate Variation ::
5 Rounds:
1 Minute Double Dumbbell Floor Press
1 Minute Double Unders
1 Minute Shuttle Runs (10 Meters)
1 Minute Rest
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
There will be 2 scores today
1: Reps you complete in part 2 & 3
2: Heaviest weight you lift on Bench Press
There isn’t too much strategy on any of these stations today
Bench Press:
Use the whole 10 minutes to gradually build up in weight
It may help to go with 1 set every 2 minutes (5 total)
Bike:
See if you can hold one pace for the first 7 minute and blast the final minute
Double Unders:
Just look to move for as much of the two minutes as possible
Look to take 2-3 breath between breaks before getting right back into the next set
Become an active participant in your health.
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