“9/25/13”

BOX – CrossFit

View Public Whiteboard

Ham warm up (No Measure)

jog 400m

Dynamic shoulder/leg

-10 push ups
-10 air squats
-10 pull up/ring row
-10 lunges

Mobility

-2 min banded hip distraction each side
-1 min bottom squat

Farmer’s Carry (200m )

Men: 1 Red plate + 15lb plate

Women: 1 blue 35lb plate

“Bring on the 750m of pain!” (4 Rounds for time)

750m row repeats

-rest 3 mins between sets
-4 sets

***Keep track of all 4 times

***No sandbagging!! These are MAX EFFORT!!

Cool Down – Recovery

AD or Row easy pace for 3-5 mins

Roll out quads!

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