“3/24/14”

BOX – CrossFit

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“Mar 24, 2014” (No Measure)

Thoracic ext on roller
Wrist ext mob (place palms on ground w/ fingers facing towards you)
Olympic wall squat w/ ext rot
5 minutes to build to FS weight

Front Squat (5-3-2-1-5-3-2-1 RAMP every set, rest 90sec )

Thruster (10 mins to build to heavy rep)

“Mar 24, 2014” (AMRAP – Reps)

8 MIN AMRAP:

20 BURPEES
15 THRUSTERS (95/63)
20 BURPEES
15 THRUSTERS (115/83)
20 BURPEES
15 THRUSTERS (135/93)
20 BURPEES
AMRAP THRUSTERS (155/113)

Mobility

Couch stretch

Psoas smash

Quad smash w/ roller

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