“11/22/13”

BOX – CrossFit

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DL warm up (No Measure)

Banded Hamstring Floss
Banded Hip Single Leg Squat (Area 7 in book)

High Knees
Butt Kickers
Flamingos
Frankensteins

Snatch Grip Deadlift (65% 4X4 @ 4040 tempo)

“Form, form, FORM!” (Time)

3 rounds:

10 CTB pull ups
15 [perfect push ups
20 KB swings (70/53)

Abmat Sit ups (100 reps )

Mobility

SupraPatella Smash and Floss (Area 7)

Barbell Quad Smash (Area 7)

Barbell Calf Smash (Area 12)