Box Brief
CROSSFIT
“CrossFit Baseline” (Ardmore)
For time:
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
“Ketty” (Wayne)
5 Rounds For Time:
400 Meter Run
30 Kettlebell Swings
30 Step Back Lunges
** 30 Minute Time Cap **
WHITEBOARD BRIEF
Expect this pacer workout to take around 18-25 minutes to complete
The only station we’d stop moving on in this pacing workout is the kettlebell swings
For this reason, approach the runs with an intensity that allows for big sets on the bell
Shoot for 1-2 sets on each round of swings (30 or 20-10)
The more confident you are on the bell, the faster you can afford to lunge and run
At the end of the day, just stay moving
Become an active participant in your health.
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