Seated Box Jump
*Sit on a wall ball or box low enough that knees are just below hip crease (standard for squat depth) With glutes and quads engaged in a static hold, take a breath and push feet through floor while driving up with the arms to reach a Max height jump.
Do not use any type of momentum to initiate.
Sets are to be done fairly fast with very minimal rest between reps. Look for a Max with the last set being a single.
150 Wall Ball 20/14
*Enter the pain cave and stay in there until it’s over!
10 Rounds (30 min Cap)
5 Single arm KB Push Press left arm
5 Single arm KB Push Press Right arm
10 Over KB lateral Burpee
10 Alt Plank KB Drag
*If you are new to CrossFit or CrossFit BURN, pick a lighter weight and practice good form. Chop reps and times down if needed