BOX – CrossFit

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“Jan 16, 2014” (No Measure)

Banded bully
1st Rib mob w/ LAX ball
Olympic wall squat w/ ext rotation (pg. 868-869)
Banded ankle mob
20 PVC OHS against wall

A: Overhead Squat (8 mins to build to heavy 2 rep )

Use front squat to scale

B: Muscle-ups (10 mins to work on skill )

Scale to skills for MUS’s i.e. pull through’s, dips, etc.

C: CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups


Anterior Shoulder smash

Tricep smash w/ barbell

Adductor smash with barbell

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