BOX – CrossFit

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5/7/14 Warm Up (No Measure)

1st rib w/ LAX ball
Olympic Wall Squat
10 PVC Wall OHS
Burgener Warm Up

1 RM Hang Snatch

12 minutes to build to a 1 RM hang snatch (no more than 10 attempts)

Metcon (No Measure)

5 rounds (NOT for time)

10 renegade rows
5 TGU/arm
10 goblet squats

same DB weight for each movement


lateral seam smash
t-spine smash w/ internal rotation
neck tack and floss

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