“11/26/13”

BOX – CrossFit

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Super squat prep (No Measure)

Banded heel cord: anterior bias (Area 12)
Super squat prep

3 rounds:
DU 15 seconds
Swinging Kips 15 seconds
Air squats 15 seconds
Push ups 15 seconds

Back Squat (6×3 at 85% 3X01 tempo)

“Hold up a minute!” (No Measure)

10 min EMOM:

evens: 15 DU / 30 singles
odds: 7 T2B

THEN…

10 min EMOM:

evens: 4 pistols
odds: 5 HSPU / 3 wall walks

Mobility

Roller Calf Smash (Area 12)

Lateral and Anterior Compartment Smash with Roller (Area 11)

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