12/21/15

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

A- 10 MIN TO

BUILD TO 2RM CGBP PRESS

B- 6 MIN TO BUILD TO 8RM DB FLOOR PRESS

C- DB TATE PRESS

3 X 10

https://www.youtube.com/watch?v=PxmekQHAhLU

D- MINI BAND PUSH DOWN X 100

**PUSH IT DOWN AND PULL IT APART AT THE BOTTOM

12/21/15 (No Measure)

banded overhead distraction

2 rounds

6 walking lunges

5 kipping swings

4 wallballs

3 snatches

A: Metcon (Weight)

EMOM FOR 12 MIN

EVENS- 5 STRICT PULLUPS

ODDS- 1.1.1 SNATCH @ HEAVY

B: Metcon (Time)

25 MIN CAP

21-15-9

FRONT RACK LUNGES

PULL UPS

OHS

RX: 95/63

THEN

9-15-21

ASSAULT BIKE CALS

WALLBALLS

RX: 20/14

Mobility

glute smash

posterior shoulder smash

Core

OPTIONAL CORE

30 GHD SITUPS

60 HIP EXTENSIONS

Leave a comment