“9/26/13”

BOX – CrossFit

View Public Whiteboard

Front Squat warm up (No Measure)

Roll out quads for 2 mins

THEN

-banded hip distraction 1 min each leg
-banded bottom squat 90 sec

THEN

-banded shoulder distraction 1 min each
-back rack LAT stretch w/ barbell 1 min

1 1/4 Front Squats (5×3 @ 75% rest 2 mins between sets )

“Not For Time Thursday” (No Measure)

4 rounds NOT for time:

7 squat cleans (115/83)
7 bent over rows (115/83)
25 Double Unders (100 singles)

***Not for time but do not lollygag around!

***It’s light so focus on technique and efficiency! Ask trainers for help if you have questions!

Leave a comment