CrossFit Boro – CrossFit
L2 Skill/Strength
A1- 4 X ME FARMERS ISOMETRIC HOLD
**USE KB, DB OR HANDLES TO LOAD HEAVY IN EACH HAND AND HOLD UNTIL FAILURE
A2- 4 X 15 LANDMINE T BAR ROWS @ AHAP
https://www.youtube.com/watch?v=K0sahaKA31o
Warm-up
banded hip opener
3 rounds
5 kipping swings
5 front squats
5 burpees
A: Front Squat (12 MIN EMOM FRONT SQUAT – STARTING AT 65%)
RAMP TO A NEW MAX
B: Metcon (No Measure)
8 MIN EMOM
5 C2B OR 5 STRICT PULLUPS
C: Metcon (Time)
3 ROUNDS
10 T2B
10 OHS
10 BAR FACING BURPEES
RX: 135/93
SCALED: 95/63
Mobility
lateral seam smash
barbell quad smash