BOX – CrossFit
“Feb, 7 2014” (No Measure)
2 Wall and jog back:
High knee pull lunge
Frankenstein
Flamingos
Karaoke (both sides)
Sprint to wall X 3
“Feb 7, 2014” (10 Rounds for reps)
SHUTTLE RUN WOD
OUT BACK 20FT SHUTTLE RUN (POLE TO POLE, GO IN THE MIDDLE NOT THE WALL)
MAX REPS FOR
10 ROUNDS
1:30 MIN ON
3 MIN OFF
Mobility
2 minutes per side
Calf smash
Foot smash (focus on heel and ball of foot)
Medial shin smash w/ ball