“10/28/13”

BOX – CrossFit

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MOB Warm up (No Measure)

Jog 400

Mobility x 10 each:
-trunk twist
-golf swing
-straight leg swing front + side
-inchworm+5 each step foot to hand
-high knee tuck + lunge

Back Squat (16 mins to find 1 rep max @ 30X1 tempo)

“Part Dos…” (Weight)

12 min EMOM:

evens: 3 squat cleans @ 65%
odds: 5 ring dips OR 5 strict DB press (45/25)

DB sit up (30 reps w/ partner )

GET A PARTNER, HAVE THEM STAND ON YOUR FEET AS YOU COMPLETE A SIT UP WITH A 45/25# DB IN YOUR HANDS ON YOUR CHEST AS YOU FINISH THE SIT UP YOU PRESS IT TO OVER HEAD WITH BOTH HANDS

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