“5/14/14”

BOX – CrossFit

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(No Measure)

Shoulder Distraction
5 Thrusters w/ Bar
5 Burpees
10 DU

A: Shoulder Press

2.2.2 (2 reps every 15 secs) 4 sets, rest 3 mins between sets (weight should be heavy)

B: Metcon (Time)

4 ROUNDS:

7 THRUSTERS @ 135/93
7 BAR FACING BURPEES
20 DU
REST 3 MIN

C: Front Rack Hold (110% of front squat 4x30secs )

Mobility

Spend time rolling or smashing out what hurts

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