“12/19/14”

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL STRENGTH

CROSSOVER ACTIVATION

A – BUILD TO 1RM JERK

B- BUILD TO 8RM PUSH PRESS

C1- 3 X 20 DB TATE PRESS

C2- 3 X 20 ROLLING DB EXTENSIONS

D- 3 X 20 REAR DELT WORK

“Dec 19, 2014” (No Measure)

Banded OH distraction

200m run

2 rounds:

10 squats

10 KBS

A: Metcon (Weight)

EMOM FOR 8 MIN:

@ 70%

3 STRICT PRESS

2 PUSH PRESS

1 JERK

B: Metcon (Time)

5 ROUNDS:

20 WALLBALLS

400M RUN

20 RUSSIAN SWINGS

L2: 30/20 & 70/53

RX: 20/14 & 53/35

SCALED: 14/10 & 35/26

Mobility

Banded hip opener

Couch stretch

QL smash

OPTIONAL CONDITIONING

3 ROUNDS

30 CALS ON AD

15 BURPEES

REST 2 MIN

Leave a comment