BOX – CrossFit
“Aug 5, 2014” (No Measure)
banded hip distraction
Dynamic warm up:
walking lunges
Frankensteins
high knees
but kicks
leg swings on the rig
A: Handstand Walk (Go over handstand progression for 6 mins )
B: Metcon (Time)
3 ROUNDS – 8 MIN CAP:
20 FT HS WALK
*SCALE 5 STRICT HSPU
**SCALE 3 WALL WALKS
7 T2B OR V UPS
10 DEAD BUGS
https://www.youtube.com/watch?v=rbemelnkHag
B: Metcon (Time)
3 ROUNDS:
500M ROW
50 DU (150 Singles)
50 FT (each arm) KB SUITCASE CARRY
50 FT (each arm) KB WAITERS WALK
Mobility
psoas smash w/ KB
couch stretch
1st rib