“3/20/14”

BOX – CrossFit

View Public Whiteboard

“Mar 20, 2014 NON OPEN” (No Measure)

2 rounds:
100 m run
10 KB swings
5 Kipping swings

“Mar 20, 2014 OPEN” (No Measure)

150 row
Accumulate 20 sec free handstand (scale as needed)
15 jumping lunges
15 pushups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
FOR NON OPEN ONLY

“Mar 20, 2014 OPEN” (Time)

3 ROUNDS:

ROW 750M
20 SEC HANDSTAND HOLD (WALL FACING)
20 PRISONER LUNGES
20 PUSH UPS

Mobility

Side hip smash

Dbl LAX ball medial shin smash and floss (Area 11)

Foot smash

Leave a comment