“2/17/15”

CrossFit Boro – CrossFit

View Public Whiteboard

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

Leave a comment