BOX – CrossFit
(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