CrossFit Boro – CrossFit
(No Measure)
Hip capsule mob w/ ext rotations (BASL Area 6)
Thoracic ext w/ bar and roller
1 lap around box – waiter’s carry each arm
2 rounds:
10 jumping squats
150m row
A: Front Squat (10 mins to build to 1RM)
B: Turkish Get-up (10 heavy reps (5 per side))
C: Metcon (Time)
18 MIN CAP:
4 ROUNDS:
20 RUSSIAN SWINGS @ 53/35
20 GOBLET SQUATS
20 PRISONER LUNGES
20 CAL ROW
Mobility
Banded bilateral shoulder flexion
Quad smash w/ KB
Anterior shin smash