“1/9/14”

BOX – CrossFit

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“Jan 9, 2014” (No Measure)

To wall:
High knee lunges
Flamingos (1 leg RDL)
Frankensteins
High knees
Butt kickers
Side shuffles

“Shuttle Run WOD” (AMRAP – Rounds and Reps)

6 min AMRAP:

2 – 20FT SHUTTLE RUN
4 – BURPEES
6 – PUSH UPS

REST 5 MIN

1 MILE RUN FOR TIME

REST 5 MIN

1 ATTEMPT @ MAX UB PUSH UPS

Mobility

Hamstring smash w/ roller

Calf smash

Foot strumming w/ LAX ball (pg. 1057-1058)

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