“2/7/14”

BOX – CrossFit

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“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

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