“10/7/13”

BOX – CrossFit

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Shoulder MOB (No Measure)

2 mins banded hip distraction each side
20 air squats

20 PVC pass thrus
1 min of 1st rib (each shoulder)
1 min of banded distraction (each)

Jerk from rack (15 mins to build to heavy 1 rep)

From front rack!

Any style jerk
split or push

“Hey, lets lift some weight” (Weight)

20 min EMOM:

-evens: 3 push press (205/123)(scale if needed)
-odds: 3-5 back squats @ same weight

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