7/25/14

BOX – CrossFit

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Warm-up

*If possible, partner w/ someone the same size
A: 400m run with WB (20#/14#)
B: 8 Reverse WB throws per partner
C: Partner leap frog to wall and back
D: 30 seconds partner shoulder tag

Metcon (Weight)

4 ROUNDS
A1- 8 PER ARM BENT OVER DB ROWS
A2 – 10 PER LEG DB STEP UP TO 20”
A3 – PALOFF PRESS – ACCUMULATE 30 SEC IN PRESS OUT PHASE OF THE MOVEMENT
REST 90 SEC

Mobility

Couch stretch

Suprapatellar smash

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