“10/23/13”

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

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

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