12/1/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

EMOM FOR 10 MIN

6 STONE TO SHOULDER

W/ 50# SLAM BALL

12/1/15 (No Measure)

Hip capsule mob

https://www.youtube.com/watch?v=SE-yVP691SA start at 3:10-3:50

10 scap pull downs

4 min AMRAP:

5 cal row

5 pullups

5 KBS

5 AS

A: Back Squat (11 MIN TO BUILD TO 10RM BACK SQUAT )

B: Metcon (Time)

5 ROUNDS

15 RUSSIAN SWINGS

12 PULL UPS

9 CAL ROW

L2/RX: 70/53

SCALED: SCALE AS NEEDED BUT IT SHOULD BE HEAVY

Mobility

Forearm smash using KB

Banded hip opener (face away from rig)

OPTIONAL CONDITIONING

800M SLED DRAG

@ 45/25

CHANGE DIRECTION

EVERY 200M

FRONT

BACK

RIGHT SIDE

LEFT SIDE

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