Box Brief
CROSSFIT
“CrossFit Baseline” (Wayne)
For Time:
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
“Wunderful” (Ardmore)
10 Rounds For Time:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
WHITEBOARD BRIEF
Expect each round to take between 1:30-2:00 to complete
This puts our final estimated work time at 15-20 minutes
The two more challenging movements today will be the rope and the push-ups
Since we’re always moving on the sit-ups, we can adjust our cycle speed there to help thrive through the other two stations
If you know you’ll take a break at some point over the 10 rounds on the rope and push-ups, take them proactively in the earlier rounds
A quick shake out of the arms can help you stay more consistent across the 100 hand release push-ups and 300 double unders
With a lot of transitions today, look to start the next station quickly to keep things moving forward
Become an active participant in your health.
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