“10/1/13”

BOX – CrossFit

View Public Whiteboard

Ham warm up (No Measure)

jog 400m

Dynamic shoulder/leg

-10 push ups
-10 air squats
-10 pull up/ring row
-10 lunges

Mobility

-2 min banded hip distraction each side
-1 min bottom squat

FLR (2 min FLR hold )

Back plank (2 min hold, feet 6in off the ground)

feet 6 inches off the ground

“Happy October!” (2 Rounds for reps)

6 min AMRAP:

-10 Pistols (scale as needed)
-10 push ups
-10 DU (50 singles)

rest 3 mins THEN…

6 min AMRAP:

-10 wall balls
-10 pull ups (no butterfly!)
-10 jumping lunges

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