BOX – CrossFit
“June 3, 2014” (No Measure)
Oly wall sq w/ ext rot
10 pause sq w/ bar
10 burpees
10 ring rows
A1: Back Squat (5 reps @75% rest 90 sec x4 )
A2: DB bent over row (10-12 reps, rest 90 secs x4)
B: Metcon (AMRAP – Rounds and Reps)
TEAMS OF 3:
*ONE PERSON WORKING AT A TIME
15 MIN AMRAP:
50 FT BEAR CRAWL
5 MAN MAKERS
**PICK A WEIGHT THAT’S CHALLENGING FOR EACH PERSON
Mobility
Super friend quad smash
Couch stretch
Banded lateral opener (shoulder)