CrossFit Black Box – CrossFit
Warm-up (No Measure)
60 Seconds Couch stretch each side
60 Seconds Calf Stretch each leg
With Clasped Hands, rotate wrists 10x each direction
With arms out, rotate elbows 10x each direction
10 Arm Swings forward and backward
4 Half Squat Jumps
8 Walking Lunge Steps w/trunk rotation
Box Jumps or Step Ups
**For those of you with a barbell and plates, this is a good opportunity to throw in a barbell for your push presses. 95/65 could be a good starting place.
If you’ve got a full set up of plates or multiple sets of dumbbells, consider increasing the weight across the 3 sets. The 20 rep set being the heaviest of the 3.
Check out the following video for other modification options…