“10/10/13”

BOX – CrossFit

View Public Whiteboard

Front Squat warm up (No Measure)

Roll out quads for 2 mins

THEN

-banded hip distraction 1 min each leg
-banded bottom squat 90 sec

THEN

-banded shoulder distraction 1 min each
-back rack LAT stretch w/ barbell 1 min

1 1/4 Front Squats (10×1 @ 90% rest 60 sec between sets )

“Haha…Have Fun” (Time)

For Time:

50 Thrusters (135/93)
50 burpees

Recovery and Mobility

EVERYONE NEEDS THIS AFTER WOD

quad mobility AND cool down (AD or row)

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