“12/2/13”

BOX – CrossFit

View Public Whiteboard

:”Dec 2, 2013″ (No Measure)

Super Squat Prep

3 Rounds:
10 DUs
10 Good mornings w/ bar
10 S2OH
10 Squats w/ bar

A: Back Squat (10×3 -85% @ 30X1 tempo)

B: “Happy December!” (No Measure)

10 min EMOM:

evens: 6 front rack step ups (153/93)
odds: 6 S2OH (135/93)

C: KB front rack walk

Accumulate a 3 min KB front rack walk (53/35)

http://i1.ytimg.com/vi/EmCrHyKSIsw/maxresdefault.jpg

Cool Down – Recovery

MOB:
Tricep extension smash w/ Barbell(Area 4)

Adductor barbell smash (Area 8)

Barbell Quad smash (Area 7)

OPTIONAL ON YOUR OWN:
IF YOU’RE FEELING BAD FROM THANKSGIVING… 30/30 ON AD FOR UP TO 15 MIN…30 SEC AFAP 30 SEC @ 50%

Leave a comment