BOX – CrossFit
“July 21, 2014” (No Measure)
Side banded hip opener
Banded elbow distraction
Burgener WU
10 pushups
10 OHS
20 DU
A: 1 FRONT SQUAT @ 24X1 + 1 FRONT SQUAT (6×2 ramp every set, rest 2 mins between )
B: Metcon (Time)
12 MIN CAP:
3 ROUNDS
20 FRONT RACK LUNGES (95/135)
20 PUSH UPS
20 DU
**RX DO HSPU NO SCALING
C: Metcon (Weight)
EMOM FOR 10 MIN
1 SNATCH PULL + 1 PWR SNATCH + 1 OHS
**ALL AT 65%
Mobility
Barbell internal rot smash
Lateral seam smash
Banded elbow EXTENSION (AREA 4 IN BASL)