“1/13/14”

BOX – CrossFit

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“Jan 13, 2014” (No Measure)

15 arm circles forward
15 arm circles backward
15 PVC pass throughs
15 PVC push presses
High knees
Lunges
Butt kickers

A1: DB Side Lateral Raises (10×3 )

A2: DB Front Raises (10×2 )

B: 400m run intervals (3 Rounds for time)

3 sets

2:1 rest

C: Toes-To-Bar (8 mins to work on skill )

D: “D” (AMRAP – Rounds and Reps)

7 min AMRAP:

8 clean&jerk (135/93)
10 T2B

Mobility

Calf Smash w/ bar

Lateral seam smash

T-spine plate smash (pg. 669-670)

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