“9/27/13”

BOX – CrossFit

View Public Whiteboard

MOB Warm up (No Measure)

Jog 400

Mobility x 10 each:
-trunk twist
-golf swing
-straight leg swing front + side
-inchworm+5 each step foot to hand
-high knee tuck + lunge

“Friday Funday…Right?” (Time)

2 rounds:

500m row
20 walking lunges
20 wall balls

rest 4 mins THEN

2 rounds:

400m run
10 snatches (135/95)
10 toes to bar

***Score is TOTAL time

Cool Down – Recovery