“9/9/13”

BOX – CrossFit

RE-TEST WEEK!!

Better see some PR’s!

View Public Whiteboard

MOB Warm up (No Measure)

Jog 400

Mobility x 10 each:
-trunk twist
-golf swing
-straight leg swing front + side
-inchworm+5 each step foot to hand
-high knee tuck + lunge

500m Row (Time)

rest 7 mins, then…
Max Effort 500m Row

“7 mins of Burpees” (AMRAP – Reps)

7 mins of max reps of burpees to a 5 in target

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