BOX – CrossFit

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“Lumber Jacks and Farmers” (No Measure)

Divide your athletes into 2 teams. One team is the lumber jacks and the other team is the farmers. Set out cones, half sitting up and half laying down. On 3,2,1 go the farmers run around sitting up the cones and the lumber jacks knock them down. If all of the cones are either sitting up or all knocked over then the losing team gets a 5 burpees penalty. Don’t let people guard areas or cones. This can be done with tabata style timing.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest


Girls: #14 Wall Ball, #55 for SDHP and PP, 20″ box


Couch stretch (move between the upright version and the lunge version)

2 banded ankle flexion mob (check Mobilitywod.com episode – Roop and Jami’s Excellent foot & ankle adventure part IV @ 3:00)

Lateral seam smash

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