10/2/15

CrossFit Boro – CrossFit

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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

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