CrossFit Boro – CrossFit
L2 Skill/Strength
EMOM FOR 21 MIN
MIN 1: 5 RUSSIAN DIPS
MIN 2: 20 DU
MIN 3: 6 T2B
1/12/16 (No Measure)
Oly wall squat w/ ext rot
Thoracic ext w/ roller
2 rounds:
10 sec HS hold
250m row
5 WB
Burgener WU
A: Metcon (Weight)
EMOM FOR 8 MIN:
2 FULL SNATCH FROM POCKETS @ 65%
B: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
500M ROW
10 WALLBALLS
2 WALL WALKS
L2: 30/20 AND 4 STRICT HSPU
RX: 20/14
SCALED: 14/10
Mobility
Lateral seam smash
Hamstring smash on Nova
L2 Skill/Strength
ACCUMULATE 50 DUMBBELL LEG RAISES http://conjugatefitness.wistia.com/medias/8c8j4byaot
4 X 15 GHD OBLIQUE SIT UPS
http://conjugatefitness.wistia.com/medias/5sp90evkt6