12/28/15

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

A- 5 ATTEMPTS TO BUILD TO 1RM STRICT PRESS

B- 7 ATTEMPTS TO BUILD TO 1RM BENCH PRESS

12/28/15 (No Measure)

hanging thoracic extension with partner

2 rounds

5 kipping swings

7 Russian swings

10 DUs

burgener warm-up

A: Metcon (Weight)

EMOM FOR 14 MIN

A1- 6 T2B OR 6 DB PULLOVERS

A2- 2 EVOLUTIONS OF SNATCH COMPLEX

1 PWR SNATCH + 2 OHS

PICK YOUR OWN WEIGHT FOR BOTH BUT MAKE THEM PRETTY

B: Metcon (Time)

40-30-20-10

RUSSIAN SWINGS

DU

WALLBALLS

ABMATS

RX: 70/53 & 20/14

SCALE AS NEEDED

Mobility

lateral seam smash

couch stretch

Core

OPTIONAL CORE

200 FLUTTERKICKS

100 HOLLOW ROCKS

Leave a comment