“7/18/14”

BOX – CrossFit

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“July 18, 2014” (No Measure)

Olympic wall sq w/ ext rot
(can wrap band around waist and knees for different stimulus)
Banded wrist distraction (BASL Area 4)
Banded elbow distraction
15 air squats
7 FS w/ 30% 1RM
15 pushups
7 Kipping swings

A: Front Squat

2 @ 65%
2 @ 75%
2 @ 85%
2 @ 90%
2 @ 90%
**REST AS NEEDED

B: Metcon (Time)

4 ROUNDS:

10 T2B
10 ALT KB SNATCH 53/35
**DO NOT DROP!!
10 ALT PISTOLS
**USE THE NEW BAND SCALING
10 ALT KB PUSH UPS

Mobility

Illiacus smash on KB

Achilles smash on KB

Lateral pectoral smash w/ LAX ball (might have to use against wall)

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