Monday 06/19/2017

The Only "Work" is the "NETWORK" || @lea_roberts0502 || #territoryfoods

A post shared by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Skills

3 sets of:
10 banded good mornings
3 seated box jumps – tallest possible
7 plate front raises in bottom of squat – light, focusing on keeping upright posture and upper back flat & engaged.

Strength

Back Squat
Sport:
6 @ 77.5%
4 @ 82.5%
2 @ 87.5%
1 @ 92.5%

Life:
6 @ 75%
4 @ 80%
2 @ 85%
1 @ 90%

Fundamentals
6-4-2-1 – increasing load with each set

Metcon

Sport/Life/Fundamentals:

Tabata Intervals (8 rounds :20 on / :10 off) of:
Ball slams
Rest 1:00

Up-downs (burpee w/out push up and jump and clap)
Rest 1:00

Abmat sit ups
Rest 1:00

Lateral jumps (use loaded barbell or PVC @ mid-shin height)
*Score is total completed reps per exercise

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