“4/28/14”

BOX – CrossFit

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“Apr 7, 2014” (No Measure)

Banded bully
Banded hip opener
2 rounds of Cindy:
5 Pullups
10 Pushups
15 Squats

Metcon

A – 20 MIN CAP
5 ROUNDS @ 95%
ROW 400M
10 PUSH UPS
20 PRISONER LUNGES

REST 3 MIN

B – 30 T2B OR 50 V-UPS

DON’T DO THE BELOW!!!

A: Metcon (No Measure)

3 ROUNDS NOT FOR TIME:

50 DUS
10 ALTERNATING PISTOLS
10 STRICT PULL UPS

B: Metcon (3 Rounds for time)

3 ROUNDS:

ROW 500M REST 1:1

C: 1 1/4 Front Squats (10×2 @75% 51X1 tempo, rest 45 sec )

Mobility

Lateral seam smash

Foot smash

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