5/9/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

4 ROUNDS

2 WEIGHTED PULLUPS

30 SEC STRAIGHT ARM SUPINATED HANG

12 BATWING ROWS

Warm-up

Super front rack

10 Scap pull downs

3 rounds:

10 AS

5 S2OH

3 Burpees

A: Metcon (Time)

STRICT PULL UP PYRAMID

1-2-3-4-5-6-5-4-3-2-1

REST 20 SEC BT SETS

**BANDED STRICT OK NEGATIVES BETTER

B: S2OH (EMOM FOR 6 MIN 6 UB S2OH)

**LOAD SHOULD BE CHALLENGING BUT ALWAYS UB

C: Metcon (Weight)

EMOM FOR 15 MIN

MIN 1: 20 DU + 5 BURPEES

MIN 2: 8 ALT KB SNATCH

MIN 3: 10 GOBLET SQUATS

RX: 53/35

SCALE AS NEEDED

Mobility

Side deltoid smash

Banded OH distraction (drop same side leg)

OPTIONAL CONDITIONING

400M SLED DRAG @ 70/50

Leave a comment