BOX – CrossFit
“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