BOX – CrossFit
“Apr 14, 2014” (No Measure)
Roller thoracic extension w/ bar overhead
2 X to wall high knees (be aggressive with hips)
3 X 100m rows @ 80%
A: “Apr 14, 2014” (10 Rounds for time)
@ 100% effort:
10 ROUNDS
ROW 250M REST 1:1
REST 3 MIN BETWEEN SETS 5 AND 6,
IF THERE AREN’T ENOUGH ROWERS YOU CAN DO 25 CALS ON AD 1:1 REST
B: 1 1/4 Front Squats (10×2 sets @ 65% 51X1 tempo)
C: Slam Balls (50 reps on your own )
Mobility
Shoulder extension sink https://www.youtube.com/watch?v=1ARPjekZPJw
Medial quad smash
Bonesaw calf smash