“4/9/14”

BOX – CrossFit

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“Apr 9, 2014” (No Measure)

Banded overhead distraction
Banded side hip opener
10 PVC OHS against wall
Burgener WU

A: RDL (4 X 8 RDL @ 155/103 REST 2 MIN)

B: Hang Snatch (10 mins to build to 1RM, squat snatch)

C: “Apr 9, 2014” (AMRAP – Rounds and Reps)

15 MIN AMRAP:

20 DU
10 ALTERNATING DB SNATCH
10 DB PUSH PRESS
10 RENEGADE ROWS

*USE 2 DB – SAME WEIGHT – HEAVY AS POSSIBLE FOR ALL MOVEMENTS

Mobility

Posterior shoulder smash

Lateral calf smash

Achilles smash on DB

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