12/30/13

BOX – CrossFit

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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

Back Squat (20 min to establish a 1 RM )

“you better have pred that back squat” (AMRAP – Rounds and Reps)

20 min AMRAP
20 DU
10 Pull ups
20 Walking lunges
10 push ups
200 m run

Mobility

2 MIN PER SIDE

Glute Smash w/ LAX ball

Anterior shoulder smash (p. 265)

Lateral seam smash w/ LAX ball or foam roller

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