CrossFit Boro – CrossFit
OPTIONAL SKILL
ACCUMULATE
30 STRICT C2B
40 STRICT T2B
“April 14, 2015” (No Measure)
Partner shoulder/T-spine on rig https://www.youtube.com/watch?v=PRGc9hcXGaQ
3 rounds:
150m row
20 DU
5 C&J
A: 1 PWR CLEAN + 1 PUSH PRESS (11 min to build to heavy complex )
B: Metcon (Time)
2 ROUNDS:
100 DU/400 SINGLES
30 PWR SNATCH
20 S2OH
50 CAL ROW
REST 3 MIN
L2: 115/83
RX: 95/63
SCALED: 75/53
Mobility
Posterior shoulder smash
Anterior shin smash
KB shoulder mob (lay on your back and hold KB over the shoulder)
OPTIONAL CONDITIONING
800M RUN X 3
REST 3:30