“8/5/14”

BOX – CrossFit

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“Aug 5, 2014” (No Measure)

banded hip distraction
Dynamic warm up:

walking lunges
Frankensteins
high knees
but kicks
leg swings on the rig

A: Handstand Walk (Go over handstand progression for 6 mins )

B: Metcon (Time)

3 ROUNDS – 8 MIN CAP:

20 FT HS WALK
*SCALE 5 STRICT HSPU
**SCALE 3 WALL WALKS
7 T2B OR V UPS
10 DEAD BUGS
https://www.youtube.com/watch?v=rbemelnkHag

B: Metcon (Time)

3 ROUNDS:

500M ROW
50 DU (150 Singles)
50 FT (each arm) KB SUITCASE CARRY
50 FT (each arm) KB WAITERS WALK

Mobility

psoas smash w/ KB

couch stretch

1st rib

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