“6/23/14”

BOX – CrossFit

View Public Whiteboard

(No Measure)

Oly sq w/ ext rotation
To wall and back:
Walking lunge
Frankenstein
Flamingo
2 X 5 Pause front squat

A: 1 FRONT SQUAT @ 24X1 + 2 FRONT SQUATS @ NORMAL TEMPO (4 sets, rest 2 mins between )

B1: Glute Ham Raises (4×5 )

B2: Jumping Lunges (4×20 )

B3: Strict pull up (4×5 )

NO REST BETWEEN SETS

C: Tall Snatch (For 8-10 mins you’re going to learn this movement)

Mobility

Monkey bars of death

Glute smash

Suprapatellar smash

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