20191009

S/S/S:

15 Minutes to get max height, Box Jump

 

Compare to 20190530

Video courtesy of CrossFit 3216.  Today, we will take the first 15 minutes to work up to a max height on box jumps. Once you get to 30”, feel free to stack plates on top and keep going higher, but please be safe!

WOD:

3 Rounds:

500M Row

21 Box Jumps (24/20)

12 Devil’s Press (50/35)

 

Video courtesy of CrossFit Federal Hill.  Looking to make this one pretty close to a sprint.  The sticking point for most folks will be the Devil’s Press.  Follow the above tips to make them as efficient as possible.

 

Scaling Options:

Box Height -> 20/16 -> as needed

DB weight -> 35/25 -> AS needed

 

Cool Down:

Calf Stretch on rig or box – 2X 30 sec per side

 

Pigeon pose on box – 1 min per side

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