“11/27/13”

BOX – CrossFit

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Very light Warm up (No Measure)

3 rounds:
10 Air Squats
10 Pull ups

“Without a paddle” (Time)

10 250m row intervals with a partner

-Partners alternate
-Needs to be completed as fast as possible

Mobility

Smash Party – Use a LAX ball, Barbell, or Roller and find where you hurt. Spend 10 minutes working the soft tissue. Tissues are normal when you can put full weight on the ball, barbell, roller without pain. Find where YOU NEED WORK and go there…

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