CrossFit Boro – CrossFit
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