Box Brief
CROSSFIT
“Cap and Gown”
5 Rounds
40 AbMat Sit-ups
30 Russian Kettlebell Swings
20 Hand Release Push-ups
1,000/800 Meter Bike
** 30 minute time cap **
:: Alternate Variation ::
5 Rounds For Time:
40 Sit-ups
20 Hand Release Push-ups
10 Single Dumbbell Devil’s Press (5 Each)
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
This workout has little interference from station to station
We transition from:
Core Movement
Posterior Chain Dominant Swing
Upper Body Push
Quad Dominant Bike
This constant rotation can allow you to maintain a higher intensity and bigger sets throughout
It will be nearly 4-5 minutes before you come back to that same body part again
Use this as an incentive to continue to push the pace through the 5 rounds
Become an active participant in your health.
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