“4/21/14”

BOX – CrossFit

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Warm-up

Classic calf mob against rig (push ball of foot against rig and flex knee)
Bonesaw calf smash
Banded overhead distraction
30 DUs
5 Pullups

A: Metcon (No Measure)

3 ROUNDS NOT FOR TIME:

50 DUS
10 ALTERNATING PISTOLS
10 STRICT PULL UPS

B: Metcon (3 Rounds for time)

3 ROUNDS:

ROW 500M REST 1:1

C: 1 1/4 Front Squats (8×2 @70% 51X1 rest 45 sec )

Mobility

Lateral seam smash

Foot smash

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