“6/3/14”

BOX – CrossFit

View Public Whiteboard

“June 3, 2014” (No Measure)

Oly wall sq w/ ext rot
10 pause sq w/ bar
10 burpees
10 ring rows

A1: Back Squat (5 reps @75% rest 90 sec x4 )

A2: DB bent over row (10-12 reps, rest 90 secs x4)

B: Metcon (AMRAP – Rounds and Reps)

TEAMS OF 3:

*ONE PERSON WORKING AT A TIME

15 MIN AMRAP:

50 FT BEAR CRAWL
5 MAN MAKERS
**PICK A WEIGHT THAT’S CHALLENGING FOR EACH PERSON

Mobility

Super friend quad smash

Couch stretch

Banded lateral opener (shoulder)

Leave a comment