“6/17/14”

BOX – CrossFit

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(No Measure)

20 PVC passthroughs
2 rounds:
10 pushups
8 push press
6 pullups

A: Metcon (Time)

3 ROUNDS:

15 T2B
15 PERFECT PUSH UPS

(10 MIN CAP)

B1: Close Grip Bench (30 secs for reps (95/63), rest 1 minute x3 )

B2: Bent Over Row (30 secs for reps (95/63), rest 1 minute x3 )

B3: Push Press (30 secs for reps (95/63), rest 1 minute x3 )

B4: Strict pull up (30 secs for reps, rest 2 mins x3 )

Mobility

Posterior shoulder smash

Anterior shoulder smash

T-spine smash w/ internal rotation (LAX ball)