“3/10/14”

BOX – CrossFit

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“Mar 10, 2014” (No Measure)

Hip capsule option 2 (Area 6)
Olympic wall squat w/ ext rot
Bilateral shoulder flexion (Area 2)
5 minutes to build to starting squat weight

Front Squat (5-3-2-1-5-3-2-1 HEAVIER THAN LAST WEEK, rest 90sec)

1 pwr clean+2 push jerks (10 mins to build to a heavy complex )

“Mar 10. 2014” (4 Rounds for time)

4 rounds:

row 600m
12 power clean and jerks (135/95)
rest 3 mins
****SCORE EACH ROUND FOR TIME

Mobility

Glute smash & floss

T-spine smash w/ int rotation (Area 1)

Posterior shoulder smash & floss

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