BOX – CrossFit

View Public Whiteboard

“June 20, 2014” (No Measure)

Banded side hip opener
3 min AMRAP:
6 step ups
6 ring rows
20 sec FLR hold

A: Back Squat (in 7 sets, build to a heavy 2 rep back squat)

B1: DB bent over row (8 reps per arm x4 )

B2: Weighted Step-ups (using DB, 10 per leg to a “20 box x4)

B3: Paloff Press (30 sec press, rest 90 sec )


Side hip smash (BASL book)

Glute smash

Suprapatellar smash

Leave a comment