“1/2/13”

BOX – CrossFit

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“Jan 2, 2014” (No Measure)

Banded hip opener
Side Banded hip opener
PVC Burgener wu – clean variation
Bar Burgener wu – clean variation

1 Pwr clean + 2 hang full cean + 3 full clean (5 sets, rest 3 mins between sets )

“Now that your hangover is gone…” (AMRAP – Reps)

3 Rounds:

1 min max wallballs (20/14)

Rest 1 min

1 min max push ups

Rest 1 min

1 min max 20ft shuttle run (out back, there = 1 back =1

Mobility

Low back smash w/ LAX ball

Gut smash w/ LAX ball

Couch stretch

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