BOX – CrossFit
Today the Open Athletes and non open athletes have different WOD’s
KAREN IS FOR NON OPEN ATHLETES
“Mar 6, 2014 OPEN ATHLETES” (No Measure)
Banded overhead distraction
2 rounds:
250m Row
10 No pushup burpees
“Mar 6, 2014 NON OPEN ATHLETES” (No Measure)
1 minute Banded bottom squat
10 squat jumps
5 X 5 Wallballs
“Mar 6, 2014 OPEN ATHLETES” (Time)
For total time:
Row 1000m
25 burpees over the erg
15 S2OH @ 115/73
rest 3 mins
repeat once
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
THIS IS FOR NON OPEN ATHLETES ONLY
Mobility
Suprapatellar pouch smash (put LAX ball right about your knee cap and work side to side)
Posterior shoulder smash
Side shoulder (deltoid) smash