“11/20/13”

BOX – CrossFit

View Public Whiteboard

Wall Squat Warm Up (No Measure)

Banded Hip Opener
Olympic Wall Squat with Ext Rotation
(Area 6 in book)

3 Rounds:
30 DUs
10 Shoulder presses
10 WBs

Shoulder Press (Clusters 2.2.2 @ 85% for 4 sets )

“Pay Up” (Time)

100 DU buy-in (400 singles)

THEN…

15-12-9

DL (185/133)
Cleans
UB Wall Balls

400m run cash out

Partner Wallball abmat passes (30 reps )

Mobility

Anterior Compartment Smash with LAX ball (Area 3)

Anterior barbell smash (internal rotation) (Area 3)

T-Spine Smash Extension – foam roller (Area 1)

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