7/1/13

BOX – CrossFit

http://www.youtube.com/watch?v=iMNnvhg1JcM

rest 2 mins between B2 and “Happy July!”

View Public Whiteboard

Manmaker ladder (No Measure)

MANMAKER LADDER

WARM UP WITH 25/15# THEN GO UP IN WEIGHT EVERYTIME UNTIL YOU CANT ANYMORE, ONLY 1 SET OUT OF EACH WEIGHT IN CLASS MOVE THRU LIKE A SNATCH LADDER WOULD

A: Shoulder Press (7 mins to build to a 2 rep max )

B1: Dips (matador or box 4-5×5)

B2: Pull-ups (strict supinated grip 3-5×5 )

“Happy July!” (Time)

5 rounds for time:

10 Pull Ups (CTB/Kipping/Ring Rows)
10 Cal Row

core OH (No Measure)

OH carry with 45/25# X 200m

on your own time

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