“1/23/14”

BOX – CrossFit

View Public Whiteboard

“Jan 22, 2014” (No Measure)

Overhead rib mob w/ LAX ball
T-spine smash w/ overhead extension bias (Area 1)

Burgener warmup – PVC
Burgener warmup – Bar

3 Position Snatch (13 mins to build to heavy complex )

start from floor then pause at each position of the snatch, then complete the full snatch

1. 2” below knee
2. mid thigh
3. hip pocket

“Jan 23, 2014” (AMRAP – Rounds and Reps)

12 min AMRAP:

6 snatch (115/73)
8 box-over burpees (24/20)

Mobility

T-spine smash w/ internal rotation (Area 1) – 3 minutes

T-L smash – Daily RX for 1.16.14 @ mobilitywod.com – 3 minutes

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