“8/22/14”

BOX – CrossFit

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“Aug 21, 2014” (No Measure)

Warmup
10 hollow rocks
10 jumping lunges
10 S2OH w/ slam ball

A: Metcon (No Measure)

2 ROUNDS
20 DB LUNGES
20 SLAM BALLS

B1: Paloff Press (30 sec press x4 )

(EXTENDED PHASE IS WHEN THE TIME ACCUMULATES)

B2: Farmer’s Carry (50 FOOT CARRY 70#/53# EACH HAND x4)

B3: Waiter’s Carry (50 FOOT WALK (PER HAND) 53/35# x4)

Mobility

Crossover symmetry recovery

KB quad smash

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