“1/7/14”

BOX – CrossFit

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“Jan 7, 2014” (No Measure)

Posterior chain floss (pg. 963-967)

3 rounds:
20 Jumping jacks
10 Box jumps
10 Good mornings
10 S2O w/ bar

Double-Unders (3 sets of max effort UB reps, rest 2 mins between )

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Mobility

2 mins per side:

Low back smash w/ LAX ball (feet on wall)

Illiacus smash w/ KB

Couch stretch

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