“3/6/14”

BOX – CrossFit

Today the Open Athletes and non open athletes have different WOD’s

KAREN IS FOR NON OPEN ATHLETES

View Public Whiteboard

“Mar 6, 2014 OPEN ATHLETES” (No Measure)

Banded overhead distraction

2 rounds:
250m Row
10 No pushup burpees

“Mar 6, 2014 NON OPEN ATHLETES” (No Measure)

1 minute Banded bottom squat
10 squat jumps
5 X 5 Wallballs

“Mar 6, 2014 OPEN ATHLETES” (Time)

For total time:

Row 1000m
25 burpees over the erg
15 S2OH @ 115/73
rest 3 mins

repeat once

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
THIS IS FOR NON OPEN ATHLETES ONLY

Mobility

Suprapatellar pouch smash (put LAX ball right about your knee cap and work side to side)

Posterior shoulder smash

Side shoulder (deltoid) smash

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