“8/19/14”

BOX – CrossFit

View Public Whiteboard

“Aug 19, 2014” (No Measure)

Warmup
Banded bully
400m run
1 min FLR
Go over rope climbs for 8 mins

A: Metcon (No Measure)

EMOM FOR 12 MIN:

EVENS: 1 ROPE CLIMB
ODDS: 10 HOLLOW ROCKS/10 SUPERMAN

B: Metcon (Time)

100 PERFECT PUSHUPS FOR TIME

**EVERYONE ON A BAR
**RX IS 3RD HOLE FROM BOTTOM

Mobility

Blue angel

Elbow flexor smash

Side banded hip opener

Leave a comment