“9/24/13”

BOX – CrossFit

View Public Whiteboard

shoulder/hamstring (No Measure)

3 rounds:

12 walking lunges
12 presses with the bar

“Single Arm Madness” (2 Rounds for reps)

8 min AMRAP:

10 squat jumps
10 push ups
10 DB snatches (55/35)

rest 4 mins THEN….

8 min AMRAP:

5 right arm bent-over rows (55/35)
5 left arm bent-over rows
5 no push up burpees
5 right arm push press
5 left arm push press

***2 scores for WOD

Recovery and Mobility

Hit at least 4-5 mins of shoulder MOB after WOD, ask trainers for mobility tips, Y’ALL NEED IT

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