“5/8/14

BOX – CrossFit

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“May 8, 2014” (No Measure)

10 Kipping swings (focus on active shoulders)
Banded bottom squat
10 pushups
10 no-pushup burpee

A: Handstand Holds (5 sets, 20 sec noes and toes to wall holds)

B: Metcon (Time)

For time:

21-15-9-6-3

Ring push ups
Front squats (155/103) (from floor)
Bar over burpees

Mobility

Banded hip opener (exaggerate lunge)

Psoas smash

Posterior shoulder smash

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