BOX – CrossFit
Warm-up Aug 13th (No Measure)
Hip capsule w/ ext rot – option 2 w/ band (Area 6 in BASL)
Banded hamstring floss
3 rounds:
20 DUs
8 front squats
A: Back Squat (5.4.3.5.4.3 RAMP every set )
B: Metcon (Weight)
In teams of 2 :
As a team in 10 mins, each person must accumulate a 1 rep max squat clean
C: Metcon (Time)
Then..
Partner WOD as a team accumulate:
150 DU
100 DL @ 185/123
50 HSPU (RX STRICT)
Mobility
Low back smash
Psoas smash w/ Supernova
Hamstring smash w/ Supernova