Blue Box
Workout 5
For Time
40 – 30 – 20 – 10
Sledgehammer Strikes
Row for Calories
Push Ups
Wall Balls (20/14lbs)
*For wall balls, we had our crew use a blue bin as a measure to hit proper squat depth. Find something that works for your crew to ensure proper movement patterns. This could be a medicine ball, weight plates or a jug of foam. The key focus is to perform the squat correctly. Throw the ball to a lower target on the wall and catch in a tight position before squatting if you are still learning.
Scaling: Remove the round of 40 repetitions leaving the workout at 30 – 20 – 10. If no wall ball available, switch to air squats. If no rower is available, use another piece of cardio equipment or switch to shuttle sprints.
Buy in: 100 Ground to overhead plate touches
Workout Tips: Don’t burn out too quickly. Maintain a steady pace and remember to breathe.
Suggested time: 15 minutes or less
