“11/14/13”

BOX – CrossFit

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Aerobic warm up 3 (No Measure)

400m Run

3 Rounds:
20 DU
20 Squats

“Feeling sore?….Haha” (Time)

10 min AMRAP:

250m row
15 KB swings (70/53)
25 burpees
15 KB swings
250m row

rest 5 mins THEN…

2 rounds:

800m run
50 DU (200 SINGLES LEARN DU!!)
50 air squats

***Score is TOTAL time

FLR (3 min FLR hold, scale with back plank )

Mobility

Quad smash

Hamstring Smash – Super Friend

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