CrossFit Boro – CrossFit
OPTIONAL SKILL
3 ROUNDS
ME MONSTER WALK/SIDE
10 JUMPING LUNGES
10/2/15 (No Measure)
Banded lunge X 10 per leg
3 min “The Pizza Game”: Give every athlete an abmat and have them hold it overhead like a pizza. Then on your yell of “Go!” everyone can begin running around and trying to knock over everyone else’s pizzas. You can use a 5 burpee, air squat, push-up, sit-up, etc penalty.
A1: Front rack step up (3 X 12 FRONT RACK STEP UPS)
suggested weight
L2/RX: 135/93
Scale as needed
REST 90 SEC
A2: Turkish Get Up (3 X 3 TGU/ARM)
REST 90 SEC
A3: Side Plank (3 X 20 SIDE PLANK DIPS)
B: Metcon (2 Rounds for reps)
5 MIN AMRAMP
10 DB THRUSTERS
20 WALKING LUNGES
REST 2 MIN
X2
L2: 55/35
RX: 45/30
Scaled: 30/25
Mobility
Shoulder KB mob https://www.youtube.com/watch?v=q0Elx93duAA
(start at 1:35 and DO NOT USE BAND)
Suprapatellar pouch smash