“12/5/14”

CrossFit Boro – CrossFit

View Public Whiteboard

(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

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