CrossFit Boro – CrossFit
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