“12/10/13”

BOX – CrossFit

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“Dec 10, 2013” (No Measure)

Banded Bully (Area 3)

6-8-10
Push ups
Kipping Swings
Sit ups

A: Bench Press (5X5 (close grip) RAMP every set )

B1: Bar Push Ups (3×10)

B2: Strict pull up (3×10)

C1: DB Side Lateral Raises (3×10)

C2: DB Front Raises (2×10)

D: Hollow Rocks (50 supermans then 50 HR on own time )

Mobility

Lateral seam smash

Barbell tricep smash

Roller calf smash

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