Box Brief
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CFML March Newsletter
CROSSFIT
“Quicksand”
5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups
8 Burpee Box Jumps
Max Calorie Bike
Rest 1 Minute Between Rounds
:: Alternate Variation ::
5 Rounds x AMRAP 3:
30 Single Dumbbell Step Back Lunges (15 Each Side)
15 Lateral Burpees Over Dumbbell
Max Single Dumbbell Hang Power Snatches
Rest 1 Minute Between Rounds
WHITEBOARD BRIEF
There are two ways we can think about approaching this workout
The first way is to put out a ton of power each round on the bike
This doesn’t necessarily mean we need a lot of time on the machine each round
Instead, we’d move at a steady pace on the first two stations and then go hard on the machine
The second option involves having more time on the bike to accumulate calories
In this option, we’d cycle through the box movements a little faster to get to the bike quickly
Play to your strengths and look to keep your calories on the bike fairly consistent on each round
Become an active participant in your health.
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