5/20/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

21-15-9

GHD SIT UPS

RING DIPS

BOX JUMPS

Warm-up

10 Monster walks per side

Seated partner T-Spine mob https://www.youtube.com/watch?v=v3eukgK01Mw

3 rounds:

12 DU

10 sec HS

8 RDL

6 Kipping swings

4 OHS (or banded OHS)

A: RDL (8 X 4 RDL @ 55% OF DL MAX)

B: Metcon (Time)

10 MIN CAP

ACCUMULATE HSPU

RX: 50

SCALED: 30 WITH 1 SKULLMAT OR 50 BANDED HSPU

C: Metcon (Time)

100-80-60-40-20 DU

10-8-6-4-2 OHS

5-4-3-2-1 MU

RX: 135/93

* Scaled is 3x on singles or DU attempts and strict pull ups

Mobility

Posterior shoulder smash

Bonesaw Calf smash

OPTIONAL CONDITIONING

6 X 800M W/ 400M WALK RECOVERY BT SETS

Leave a comment