“3/17/14”

BOX – CrossFit

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“Mar 17, 2014” (No Measure)

Hip Impingement mob (start at 3:15 in video)
http://www.youtube.com/watch?v=SE-yVP691SA
Olympic wall sq w/ ext rot
Overhead banded distraction

5 minutes to build to squat weight

Back Squat (3-3-2-1-1 START @ 75% AND RAMP)

Clean and Jerk (Every 2 mins for 12 mins: 2 full c&j 85%+)

“Mar 17, 2014” (Time)

3 ROUNDS:

ROW 400M
10 BURPEES OVER ERG
20 WALLBALLS
30 DU

Mobility

Barbell quad smash

Suprapatellar smash w/ LAX ball

Neck tack and floss

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