1/19/16

CrossFit Boro – CrossFit

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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