Main – CrossFit
Boxes (No Measure)
Pull out a box.
10 Box Step Ups
10 Box Jumps
Straddle stretch, runners lunge stretch on the box (30 seconds per leg)
20 Box Push-ups (leaning against box, hold plank)
10 Box Dips
10 Burpee Box Jumps
10 Box Jump Overs
1 minute Batman holding the box
Bench Press (4 X 6)
Ned Like (Time)
7 Rounds :
11 Body weight back squats
(Ned is a 1,000M row each round)
If there are not enough rowers, pick the least likely to run… to run!
20 Kipping swings. In sets of 4 – 5 total sets, work towards elevation.