BOX BRIEF
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Memorial Day Weekend
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CROSSFIT
“Quadratic Formula”
4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs
12 Toes to Bar
9 Dumbbell Front Squats
ALTERNATE VARIATION
4 Rounds For Time:
18 Ten meter Shuttle Runs
15 Burpees Over Dumbell
12 Toe Raises
9 Dumbbell Front Squats
WHITEBOARD BRIEF
10-12 minute workout: Rounds will average between 2:30-3:30
EFFICIENCY TIPS
Remain steady on the row. It’s a small enough number of cals that we can push our cals/hour a little higher.
You can push on the Box Jump Overs, but 15 is an “in-betweener”, meaning it’s just enough to pack a good punch. It may be worth stepping off the box to lower the heart rate.
Big sets for a set of 12! If you are not a 12 unbroken athlete, think 10-2 or 8-4. As soon as you start to lose the swing, come down for a quick break. Inefficiencies punish the TTB.
9 is 9 is 9. Unbroken. The worst part about these 9 is having to Row afterwards. But, all-in-all, move fast through these and hit range of motion at the bottom AND at the top!
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