“12/9/13”

BOX – CrossFit

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Dec 8, 2013 (No Measure)

-Single Leg Flexion w/ ER bias – dont hang out in one position…find your tight spot and move through it
-Pigeon stretch
-Banded overhead distraction

2 rounds:
10 thursters w/ bar
100m Row

Back Squat (90% 10X2 @ 30X1 tempo )

“Get Low…anyone get the reference??” (Time)

4 rounds using the same bar:

3 hang power cleans (95/63)
6 front squats
9 S2OH
250m row
rest 3 mins

Mobility

2 min/side:

Barbell Adductor smash

Barbell Quad smash

Anterior Compartment smash on wall (Shoulder)

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