“3/26/14”

BOX – CrossFit

View Public Whiteboard

“Mar 25, 2014” (No Measure)

10 Banded 5 second pause squats
200m row
15 thruster
10 pullups

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

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

Hollow Rocks (100 on your own)

Mobility

Thoracic ext smash & floss w/ bar

Posterior shoulder smash

Bilateral shoulder flexion

Leave a comment