“11/11/13”

BOX – CrossFit

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Dynamic 10 mins (No Measure)

Dynamic 5min AMRAP:
High knee pulls
Walking Lunge
High knees
Butt kickers

squat prep:

Pigeon stretch (2 min each side)
Shoulder swings (small version of kip)

Back Squat (10×3 @ 80% at 30X1 tempo)

“Post squat fun” (Time)

4 rounds:

10 strict pull ups
20 DB lunges (45/25)
30 abmat sit ups

FLR (3 min hold for time )

Mobility

Smash medial hamstring with bar

Smash on outside of hip capsule

Thoracic spine extension (book)

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