“12/16/13”

BOX – CrossFit

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Super squat prep (No Measure)

Banded heel cord: anterior bias (Area 12)
Super squat prep

3 rounds:
DU 15 seconds
Swinging Kips 15 seconds
Air squats 15 seconds
Push ups 15 seconds

A: Back Squat (10×1 @ 95% 30X1 tempo, rest 1 minute )

B1: Front rack step up (ladder: 10-1 (135/93))

B2: Strict pull up (ladder: 1-10 )

C: 500m Row (Time)

Max Effort 500m Row

D: Hollow Rocks (100 reps on your own time)

Mobility

ON YOUR OWN!

Hit your weak areas!

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