CrossFit Boro – CrossFit
L2 Skill/Strength
EMOM FOR 15 MIN
MIN1: MAX FLEXED ARM BAR HANG
MIN2: 30 SEC PERFECT HS HOLD
MIN3: 30 SEC HOLLOW HOLD
1/19/16 (No Measure)
T-SPINE STRETCH ON FOAM ROLLER
5 ROUNDS
5 CALS ON ROWER
10 SLOW PVC OHS SQUATS ON WALL
15 DU
A: 2 HANG POWER SNATCH + 2 OHS (11 MINS TO BUILD TO HEAVY COMPLEX)
B: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
10/8 CAL ROW
12 GOBLET SQUATS
8 HR PUSH UPS
12 BOX JUMPS
RX: 53/35 AND 24/20
SCALED: 35/26 AND 20
Mobility
100 BANDED GOOD MORNINGS
L2 Skill/Strength
2 ROUNDS
20 GHD SITUPS
40 HIP EXTENSIONS