7/17/13

BOX – CrossFit

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Warm-up

Warm-up (No Measure)

25 PASSTHRU
25 PUSH UPS
30/30 ON ROWER FOR 6 MIN

Core

25 BAR ROLL OUT, 135/95#
START ON YOUR KNEES FLR POSITION AND ROLL OUT BAR TILL FULLY EXTENDED, ROLL BACK http://www.youtube.com/watch?v=Y2s_eiU32Is

Weightlifting

Shoulder Press (CLUSTERS 1.1.1.1.1 X 4)

REST 15 SEC BT SINGLES, 2 MIN AT END OF SET

Metcon

Metcon (Time)

15 T2B
15 HSPU (SUB NEGATIVES OR DB STRICT PRESS)
REST 2 MIN
X3

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