“12/5/13”

BOX – CrossFit

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“Dec 5, 2013” (No Measure)

Banded OH distraction

3 Rounds:
8 Shoulder Int/Ext Rotations
8 Kip Swings
8 Shoulder press holds (3 sec) to over-flexion

A: Srict Press clusters (2.2.2 clusters @ 85% 4 sets )

2 reps every 20 secs, rest 2 mins between sets

B1: DB Side Lateral Raises (3 sets x 10-12 reps )

B2: DB Front Raises ( 2 sets x 10-12 reps then rest 2 mins )

C: Glute Ham Raises (4×10 (use weight if you can))

D: “50 KB swings” (Time)

50 swings for time (70/53)

Mobility

Forearm LAX ball smash (Area 4)

Anterior shin smash (Area 11)