CrossFit Boro – CrossFit
L2 Skill/Strength
**WARM UP JERK TO 70% FS THEN
A1- 4 X 3 @ 70% FRONT SQUATS
A2- 4 X 1 JERK WORK @ SAME WEIGHT
REST 1 MIN
12/4/15 (No Measure)
Banded bully
Banded hamstring floss
4 rounds:
3 kips on rings/bar
6 RDLs
9 second HS hold
A: Metcon (Weight)
EMOM FOR 12 MIN
EVENS: 2 MU
ODDS: 4 SNATCH GRIP DL
**SCALE TO C2B/PULLUPS
**HEAVY ON DL
B: Metcon (Time)
3 ROUNDS FOR TIME
10 PULL UPS
15 DEADLIFT
10 HSPU
L2/RX: 225/155 AND NO PAD
SCALE AS NEEDED
Mobility
Posterior shoulder smash
QL smash
Core
OPTIONAL CORE
ME PLANK