“Feb 25, 2014”

BOX – CrossFit

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“Feb 24, 2014” (No Measure)

Banded elbow distraction (for the the front rack position)
Olympic wall squat w/ ext rot
10 RDLs
10 Front squats
10 C&J

1 Deadlift+ 1 hang squat cleab + 1 jerk (10 mins to build to heavy complex)

“Feb 25, 2014” (Time)

4 rounds:

10 ALT DB snatch (55/30)
20 abmats
30 KB swings

Mobility

Psoas scrape (50 PER SIDE)
http://www.youtube.com/watch?v=Uxl0YouZ-ZY

Medial calf smash w/ LAX ball (lower part of inside of calf)

Foot smash

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