10/7/15

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL SKILL

3 ROUNDS

ME MONSTER WALK/SIDE

10 JUMPING SQUATS @ 95/63

10/7/15 (No Measure)

Banded OH distraction

3 rounds:

8 scap pullups

8 crossover lunges

8 DB push presses

A1: DB Step Ups (3 X 8 CROSSOVER DB STEP UPS)

REST 90

A2: Turkish Get-up (3 X 2 X 2 TGU)

REST 90

A3: PALOFF PRESS (30 SEC / SIDE PALOFF PRESS)

B: Metcon (2 Rounds for reps)

5 MIN AMRAMP

10 DB PUSH PRESS

5 C2B

REST 2 MIN

X2

Mobility

DB adductor smash

Side hip smash

Gut smash