BOX – CrossFit
“Dec 12, 2013” (No Measure)
1st rib mob
10 overhead squats with PVC
Burgener warmup with PVC
Burgener warmup with Bar
Squat Snatch (12 min EMOM, progressively adding weight )
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Mobility
2 min/side:
Low back smash
Targeted gut smash (Psoas)
Couch stretch