“5/20/14”

BOX – CrossFit

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“May 20, 2014” (No Measure)

KStar lunge
Pigeon
Banded elbow distraction
2 rounds:
15 Kipping swings (focus on pushing down on bar [external rotation])
15 pushups
30 seconds HS hold

A: Toes-To-Bar (30 reps, make them look pretty! )

B: Front Squat (12 mins to build to 2 RM, )

RING THAT BELL IF YOU PR!!!

C: Metcon (No Measure)

EMOM FOR 12 MIN:

5 POWER CLEAN
3 STRICT HSPU
*RX IS STRICT
**SCALED IS 5 KIPPING
***SCALED MORE IS 2 WALL WALKS

D: Metcon (3 Rounds for time)

3 X 100M SPRINT
REST 2 MIN

Mobility

Easy 300m row

Barbell adductor smash

Posterior shoulder smash

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