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Monday 3/3/14: CrossFit CSA WOD

warm-up

general + focus on hip speed and mobility

 

strength

Box Squat

Work up to 3RM

Then 1 set AMAP at 80% of the 3RM

*box height is ideally placed at below parallel, but should be adjusted to the individual based on their ability.  No one should be “dropping” down onto the box, but lowering to it with control.

 

WOD-12min

3rds

2min bar-facing burpees

1min thrusters 95/65

1min rest

 

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