BOX – CrossFit
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
Toes-To-Bar (8 mins )
Practice and work on skill with trainers. If you have to scale, work on kipping technique and K2E
“Leave us alone Jackie…” (Time)
3 rounds:
-10 toes to bar
-10 box jumps
rest 1 min THEN…
5 rounds:
-250m row
-20 thrusters with bar
-10 pull ups
****Score is total time, including rest
Cool Down – Recovery
***STOP IGNORING THIS SECTION
EVERYONE should be cooling down after WODs. Spend AT LEAST 5 mins on AD or rower
DO IT