Soap Box Derby

Oct 8th, 2019

Category: CrossFit

Soap Box Derby

Matt & Caslin

Warm Up
5 minutes zig-zag drills around cones
• Front
• Back
• Lateral
• Backwards
• Bunny hop
• Broad jump

Strength
EMOM6
2 Box Squats
EMOM6
2 Back Squats

• Weight should go up from the box squat to the back Squat. This is a lot of reps with not that much rest. Pick a weight that is challenging but movable.

WOD
800m Run
200 ft KB Lunge 2|1.5
30 Pull-ups

Rest 3 Minutes

30 Pull-ups
200 ft KB Lunge
800m Run

Level 2- 1.5|1, 20 Pull-ups
Level 1- 1|0.75, 15 Pull-ups

Extra Work
Ideally done on the Air Runner or Row
3 Rounds
400m Run/500M Row
100m Walk/1:00 Easy Row
200m Sprint/250M Row Sprint
100m Walk/150M Row Easy
100m Sprint AFAHP/150M Row Sprint
Rest 2 Minutes