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July 11, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m row

20 dislocators w/pvc

3 rounds

5 ring rows

10 ring dips

15 squats

Metcon

Metcon (Time)

3 Rounds for time:

32 KBS, 53/35

600m Run

16 Box Jump On-and Overs, 24/20″

Cool Down

Banded hip flexor

Calf smash w/kb

Banded trap stretch

Competitor/Accessory

Metcon (No Measure)

for QUALITY (not time)

30-20-10

Medball GHD Sit Ups 14/10

:30sec DBall Hug Hold 150/80

30-20-10

Weighed Hip Extensions 25/15lbs plate

Max Effort Hollow Hold attempt

4 sets of 15 Reverse Hypers

3 sets of 15 Lateral Resistance Banded Steps, each leg