“10/14/13”

BOX – CrossFit

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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

Front Squat (15 mins to build to 1 rep max )

“Arm Day?” (Time)

For Time:

10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
1-2-3-4-5-6-7-8-9-10
Perfect Push Ups

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