“3/19/14”

BOX – CrossFit

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“Mar 19, 2014” (No Measure)

Banded hip opener
Banded elbow distraction

3 reps of each w/ bar:
Jump and shrug
High pull
Muscle clean
Front squat
Hang clean

A: “1 full clean+1 hang full clean” (10 mins to build to heavy complex”)

B1: Front Rack Lunge (4×10)

B2: “400m run (4 sets)” (4 Rounds for time)

4 sets
if necessary sub with 500m row or 50/40 cals on AD

C: “Mar 19, 2014” (Time)

30-20-10-20-30

RUSSIAN SWINGS (53/35)
ABMATS

Mobility

Lateral seam smash (focus on lat muscle)

Lateral seam smash (focus on serratus and rib cage – 1:45)
https://www.youtube.com/watch?v=EOYgXEE5IGk

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