“3/5/14”

BOX – CrossFit

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“Mar 5, 2014” (No Measure)

Super Lunge
Pigeon
10 X 3 second pause squats w/ bar
5 minutes to build to squat weight

Back Squat (5-3-1-5-3-1, build heavier every set, rest 90 )

“Mar 5, 2014” (AMRAP – Rounds and Reps)

14 min AMRAP:

30 air squats
20 slamballs (30/20)
10 burpee pull ups
20 DU
30 ab mats

Mobility

Bonesaw calf smash

Partner Hamstring smash – super friend style

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