CrossFit Boro – CrossFit
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Warm-up
banded lunge (facing the rig)
2 Rounds:
150m row
5 no push up burpees
5 front squats
5 s2oh
A: Front Squat (5×3 @ 15X9 tempo, rest 2 mins )
B: Split Jerk (10 mins to build to heavy split jerk )
C: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
8 burpees
10 alt DB snatches
12 cal row
L2/RX: 70/55
scaled: 55/35
Mobility
classic banded hamstring stretch
posterior shoulder smash