“11/18/13”

BOX – CrossFit

View Public Whiteboard

Back squat warm up 3 (No Measure)

200m Run
40 DUs
40 Air Squats
(Break up however)

Squat Prep

http://www.youtube.com/watch?v=JBHzXF-mVjY

A: Back Squat ( 80-85% 10X3 @ 30X1 )

B1: squat jumps (4×15 )

B2: Glute Ham Raises (4×8)

C: “Let’s put some weight over our heads” (Time)

60 S2OH (115/63)

-Preform any form of shoulder to overhead you like
-Every time you drop, it’s 10 perfect push ups

Mobility

Post Chain Smash & Floss (first one in Area 9 of book)

Adductor barbell smash

Leave a comment