“7/11/13”

BOX – CrossFit

View Public Whiteboard

Boro Warm up 2 (No Measure)

400m run
25 push ups
25 ring rows

Pull-ups (8 mins to work on skill (kipping and linking))

Weighted Step-ups (4X8 heavy DB step ups 24/20 box)

“Welcome to the 7/11!” (Time)

4 rounds for time:

-12 front rack walking lunges (135/95#)
-15 AFAP Burpees
-rest 3 mins

Recovery and Mobility

SUPERFRIEND QUAD SMASH, PAGE 327 AND BANDED HIP EXTENSION PAGE 329

Leave a comment