“4/7/14”

BOX – CrossFit

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“Apr 7, 2014” (No Measure)

Banded bully
Banded hip opener
2 rounds of Cindy:
5 Pullups
10 Pushups
15 Squats

A: “Apr 7, 2014” (Time)

20 MIN CAP:

5 ROUNDS @ 95%
ROW 400M
10 PUSH UPS
20 PRISONER LUNGES
REST 3 MINS, THEN COMPLETE….

B: Toes-To-Bar (30 reps OR 50 V-ups )

C: 1 1/4 Front Squats (8 sets @ 51X1 tempo, rest 45sec between sets )

Mobility

Psoas smash – lay on round area of KB

Barbell quad smash

Glute smash

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