BOX – CrossFit
On Clock (No Measure)
30 sec: Push Ups
30 sec: Handstand Hold
30 sec: Air Squats
30 sec: Double Unders
30 sec: Mountain Climbers
100m Sprint
“TGIF” (AMRAP – Reps)
6 min AMRAP @90% effort:
-12 wallballs
-10 russian swings (blue/red)
-8 jumping junges
rest 3 mins (WALK AROUND)
6 min AMRAP @90% effort:
-100m run
-10 plate G2O (45/25) (USE VTX)
rest 3 mins (WALK AROUND)
6 min AMRAP @90% effort:
-5 broad jumps
-10 air squats
-15 push ups
***SCORE IS TOTAL REPS
Recovery and Mobility
COOL DOWN: Airdyne or row at an easy pace for AT LEAST 8 mins