BOX – CrossFit
“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