CrossFit Boro – CrossFit
OPTIONAL SKILL
EMOM FOR 21 MIN:
MIN 1: 15 SEC 30 DEG HS HOLD
MIN 2: 20 DU
MIN 3: 20 HOLLOW ROCKS
“Feb 17, 2015” (No Measure)
500m row
10 snatch grip press
5 junk yard dogs (DON’T JUMP ON JANET!!!!!!)
Burgener WU
A: Snatch (10 mins to build to heavy squat snatch )
B: Metcon (Time)
5 ROUNDS FOR TIME:
300M ROW
7 HSPU
12 BOX JUMP OVERS
20 BAND PULL DOWN AND APARTS
L2: STRICT TO 1 SKULL MAT
RX: KIPPING (MAX 2 ABMATS)
SCALED: 30/20 DB STRICT PRESS
Mobility
Banded OH distraction
Triceps smash
Hip Capsule Ext Rot – option 2 (BASL Area 6)
OPTIONAL SKILL
TABATA PLANKS FOR 8 MIN
FRONT SIDE BACK SIDE