box jumps Archives | CrossFit Old 4th Ward

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Strength

Wide stance box squat: 10 x 3 @ 70% 
Rest 30 seconds between sets

Accessory 

Skill: hip mobility – 
-splits
-sumo squats
-couch stretch
-calf mobility 
-hell chord stretch 

OR

Work: 15 3 – point toes to bar

WOD

“Kelly” 
5 rounds for time:
400m run
30 box jumps 24/20
30 wall ball shots 20/14

Strength 

Box back squat: 10 x 3 @ 65%

30 sec rest between sets 

Accessory

50 GHD sit ups
:90 second plank with weight

WOD

For time:
30 shoulder touches (modify on plyo box)
100 single arm KB swings 53/35 (50 each arm)
30 burpee box jumps 24/20