“7/22/13”

BOX – CrossFit

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Shoulder MOB (No Measure)

20 PVC pass thrus
1 min of 1st rib (each shoulder)
1 min of banded distraction (each)

A: L-Sit (4×30 sec (rings, parallets, matador))

B1: Ring Dips (4-5×5 (ring, matador))

B2: Pull-ups (3-5×5 (supinated) REST 2 MINS BEFORE C)

C: Handstand Holds (1 set MAX EFFORT, rest 2 mins after )

D: Wall Balls (1 set MAX EFFORT, Unbroken, rest 2 mins after)

E: Push up (BAR) (1 set MAX EFFORT )

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