“1/10/13”

BOX – CrossFit

View Public Whiteboard

“Jan 10, 2014” (No Measure)

250m row

2 rounds:
15 squat jumps
15 parallette pass throughs

Wall Balls (2 attempts at max UB reps, rest 3 mins btw sets)

Sore?HAHA (AMRAP – Reps)

4 min AMRAP:

10 Thrusters (100/70)
15 Slam Balls (30/20)

rest 4 mins and then repeat
* AMRAP will be done twice*

1000m Row (Time)

Max Effort 1000m Row

Ring Dips (4×10 on your own time )

Mobility

Barbell quad smash

Shoulder rotator smash and floss (pg. 705-709)

Barbell shoulder smash

Leave a comment