“6/30/14”

BOX – CrossFit

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“June 30, 2014” (No Measure)

15 slow PVC passthroughs
KStar lunge
Pigeon
Burgener WU

A: Front Squat (8 min EMOM, 1 rep @ 24X1 tempo, go heavy)

B: Tall Snatch (5×2 w/ barbell )

C: Hang Snatch (10 mins to build to heavy hang squat snatch )

D1: Handstand Holds (3x30sec holds or 3 wall walks )

D2: Glute Ham Raises (3×5 reps )

D3: Goblet Squat (3×10 reps (70/53))

Mobility

Gap and smash – inside or outside line (Area 10 in BASL)

Posterior shoulder smash

Lateral seam smash

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