“7/21/14”

BOX – CrossFit

View Public Whiteboard

“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)

Leave a comment