“8/15/14”

BOX – CrossFit

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“Aug 15, 2014” (No Measure)

Thoracic extension w/ bar
Olympic wall squat w/ ext rotation
15 air squats
15 PVC OHS on wall
4 min to WU OHS w/ load

A: Overhead Squat (10 mins to build to heavy 2 rep )

B1: DB press (seated) (4×10 )

B2: Front rack step up (4×10 @ 135/93)

B3: DB bent over row (4×12)

B4: Toes-To-Bar (4×15 )

C: 500m Row (Time)

Max Effort 500m Row

Mobility

Suprapatellar smash

Rhomboid smash

Neck tack and floss

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