BOX – CrossFit
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