08/28/2014

BOX – CrossFit

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(No Measure)

Classic ankle mob on rig
Thoracic ext w/ bar
8 PVC OHS against wall
8 DL w/ bar – SLOW!!
Burgener WU

BUILD TO A HEAVY COMPLEX (15 MIN TIME CAP)

1 POWER SNATCH + 3 OHS

Metcon (Time)

4 ROUNDS FOR TIME
10 DL @ 225/155
10 BURPEES OVER BAR
10 T2B
15 MIN CAP

Afterburner

100 DU
50 RUSSIAN SWINGS @ 70/53
12 min time cap and Record time in comments

Mobility

Couch stretch

Banded hip single leg squat (BASL Area 7)

Psoas smash w/ Supernova