4/12/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X 10 LANDMINE HALF KNEELING PRESS

**REST 30 SEC

A2- 4 X 8 GLUTE HAM RAISES

**REST 30 SEC

Warm-up

15 Banded lunges (band on back leg…keep torso vertical as you lunge)

15 PVC jerk dips against wall (back is touching wall)

3 rounds:

5 Thrusters

5 T2B

**GO OVER FOOTWORK FOR THE JERK FOR 4 MIN THEN

A: 1 JERK DIP + 1 JERK (EMOM FOR 12 MIN)

**RAMPING FROM 60%

B: Metcon (Weight)

EMOM FOR 10 MIN

EVENS: 10 THRUSTERS

ODDS: 10 T2B

RX: 95/63

SCALED: 75/53

Mobility

Lateral seam smash

Barbell quad smash

OPTIONAL CONDITIONING

10 X 250M ROW

1:1 REST EXCEPT 4 MIN BT ROUNDS 5 AND 6

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