“12/17/13”

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

A: Clean and Jerk

75% – 2+1
80% – 1+1 X2
85% – 1+1 X2

B: Clean Pull

95% X 3
100% X 3
105% X 2 X 2

C: Front Squat ( 5X2 @ 75%)

D: “Short Sprint WOD” (No Measure)

10 X 50m sprints

rest 30 secs between

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