Monday Madness

BOX – CrossFit

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Mobility (No Measure)

Thoracic ext w/ bar & roller
Banded side hip opener
10 X 5 second pause front squats
8 minutes to build up to squat weight

1 1/4 Front Squats

A – 8 SETS OF 2 @ 60%
1 ¼ FRONT SQUATS @ 51X1 TEMPO
REST 45 SEC

Metcon (Time)

30 MIN CAP
B – 100 PULLUPS
EVERYTIME YOU DROP IT’S A 400M RUN

Mobility

Easy 500m row

Bonesaw calf smash

T-spine smash w/ LAX (steering wheel)

*If you have shin splints, roll or smash the front of your shins

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