“4/30/14”

BOX – CrossFit

View Public Whiteboard

“Apr 30, 2014” (No Measure)

BANDED ANKLE MOB
1 MIN BANDED BOTTOM SQ
200M RUN
BURGENER WU

A: Good Mornings (4×8 (135/93))

B: 1 PWR SNATCH + 1 HANG MUSCLE SNATCH + 2 OHS (12 mins to build to heavy complex )

C: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP:

10 RUSSSIAN KB SWINGS @ 70/53
400M RUN
15 GOBLET SQUATS

D: Metcon (No Measure)

ON YOUR OWN
40 GHD/60 HIP EXTENSIONS

Mobility

ACHILLES SMASH ON KB

FOOT SMASH

COUCH STRETCH

Leave a comment