Burner & Box Squats

Jul 5th, 2019

Category: CrossFit

Burner & Box Squats

Coach Matt Martinez, DPT helping members move better

*4th of July Schedule UPDATE*
Today – Friday July 5th – No morning classes in Southie Orange. All Levels classes will be held all day in Green at 530am, 630, 9, 11, 12, 4, 5, 6 & 7pm.
Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.  Babysitting is on.

Warm-up
3 Rounds
1 min Bike/Ski/Row
1 min alt leg V-ups
1 min of Squat Therapy

Mobility
Quad Rolling
IT Band Stretching

Strength
EMOM10
2 Box Squats

WOD
3 Rounds
15 Thrusters (115,75)
15 Toes to Bar
15/12 Calorie Bike

Level 2- (95,55)
Level 1- (75,35)

Ski sub = 15/12cals
Row Sub = 18/14 Cals
Run Sub = 400m

Extra Work
30 GHDs
3 Rope climbs
30 HSPUs
30 GHDs
3 Rope climbs

ADV – Strict HSPUs, 40 reps of each and 4 Legless Rope Climbs.