BOX – CrossFit
“May 20, 2014” (No Measure)
KStar lunge
Pigeon
Banded elbow distraction
2 rounds:
15 Kipping swings (focus on pushing down on bar [external rotation])
15 pushups
30 seconds HS hold
A: Toes-To-Bar (30 reps, make them look pretty! )
B: Front Squat (12 mins to build to 2 RM, )
RING THAT BELL IF YOU PR!!!
C: Metcon (No Measure)
EMOM FOR 12 MIN:
5 POWER CLEAN
3 STRICT HSPU
*RX IS STRICT
**SCALED IS 5 KIPPING
***SCALED MORE IS 2 WALL WALKS
D: Metcon (3 Rounds for time)
3 X 100M SPRINT
REST 2 MIN
Mobility
Easy 300m row
Barbell adductor smash
Posterior shoulder smash