“5/29/14”

BOX – CrossFit

View Public Whiteboard

“May 29, 2014” (No Measure)

Banded hamstring floss
300m row
2 rounds:
8 KB swings
4 BIG Kipping swings (either rings or bar)

A: Deadlift (5.4.3.5.4.3 )

*START HEAVY (MAYBE 60%) AND RAMP UP WEIGHT THRU THE FIRST 3 SETS THEN DOWN AND UP AGAIN TO VERY HEAVY 3

B: Metcon (3 Rounds for time)

3 ROUNDS:

EVERY 8 MIN
ROW 500M
30 KB SWINGS (53/35)
5 MU OR 15 PULL UPS

Mobility

QL smash

T-L (bottom of rib cage on back) smash on roller

*if needed, smash your shoulders

Leave a comment