CrossFit Boro – CrossFit
OPTIONAL SKILL
CROSSOVER ACTIVATION
A – 3 X ME T2B (DON’T RIP)
B- 3 X ME HSPU
“Dec 18, 2014” (No Measure)
250m row
10 pullups
10 S2OH
10 cleans
20 DU
A: Metcon (3 Rounds for reps)
L2/RX: 3 SETS ME STRICT PULL UPS
SCALED: 4 X 12 DB PULLOVERS
B : Metcon (Time)
30 MIN CAP:
L2:
50 CAL ROW
40 C2B
30 P CLEANS @ 135/93
20 S2O @ 135/93
100 DU
20 S2O @ 135/93
30 P CLEANS @ 135/93
40 C2B
50 CAL ROW
RX:
50 CAL ROW
40 PULL UPS
30 P CLEANS @ 135/93
20 S2O @ 135/93
100 DU
20 S2O @ 135/93
30 P CLEANS @ 135/93
40 PULL UPS
50 CAL ROW
SCALED:
50 CAL ROW
40 RING ROWS
30 P CLEANS @ 95/63
20 S2O @ 95/63
100 DU
20 S2O @ 95/63
30 P CLEANS @ 95/63
40 RING ROWS
50 CAL ROW
Mobility
Walk 400m immediately after WOD
Lateral seam – 3 min per side (work from arm pit to low ribs!!!!)
Gut smash – stay on low abs