BOX – CrossFit
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