“4/14/14”

BOX – CrossFit

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“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

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