“11/13/13”

BOX – CrossFit

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Press warm up (dynamic) (No Measure)

3 Rounds:

100m run
10 Bar presses
5 pullups
5 pushups

A: Shoulder Press ( 2.2.2.2 clusters @ 80%, 3 sets )

2 reps every 20 secs, then rest 2 mins

B1: Front rack step up (12 reps (135/93) for 3 sets )

B2 : Handstand Push-ups (10 reps, then rest 2 mins for 3 sets )

C: “Post press fun!” (2 Rounds for reps)

3 min AMRAP:

10 pull ups
10 HR push ups

Rest 2 mins THEN…

3 min AMRAP:

10 CTB pull ups
10 HR push ups

Mobility

Psoas

http://www.youtube.com/watch?v=C8sSUsJ-bTY

Iliacus
QL
Couch Stretch

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