“3/12/14”

BOX – CrossFit

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“Mar 12, 2014” (No Measure)

Banded super lunge
Banded pigeon
10 X 3 pause squats w/ ONLY BAR
5 minutes to build to starting squat weigh

Back Squat (5-3-2-1-5-3-2-1 ADD WEIGHT EVERY SET, rest 90 sec)

“Mar 12, 2014” (AMRAP – Rounds and Reps)

20 MIN AMRAP:

200M RUN
10 RUSSIAN KB SWINGS (53/35)
10 WALKING LUNGES
10 BURPEES
10 STEP UPS (20 TOTAL)

Mobility

Hamstring tack & floss

Hip flexor stretch on box

Foot smash

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