“6/24/14”

BOX – CrossFit

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“June 24, 2014” (No Measure)

Banded OH distraction
9-6-3 of:
PVC thrusters
Ab mats

A: Double-Unders (8 min circle of death )

B: Handstand Holds (45 sec hold (3x))

NO BROKEN BODIES ONLY HEELS ON WALL, WORK ON HOLLOW POSITION AND STRETCHING LONG THROUGH YOUR SHOULDERS

C: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP:

10 PUSH PRESS @ 75/55
10 HOLLOW ROCKS
10 RUSSIAN SWINGS (53/35)
10 GOBLET SQUATS

Mobility

Couch stretch

Gut smash on slam ball

Lateral seam smash

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