“11/26/2013”

BOX – CrossFit

View Public Whiteboard

Light warm up 2 (No Measure)

1st rib with LAX ball (2 min/side)
250m Row

“Touch and Go…hurry!” (Time)

3 Rounds:

400m run
10 TNG pwr snatches @ 45%
20 no push up burpees

FLR (3 min hold)

Mobility

Psoas gut smash w/ KB & LAX ball

Illiacus Smash with KB (See November 16th Daily RX on mobilitywod.com)

QL smash with LAX ball (See November 16th Daily RX on mobilitywod.com)