CrossFit Boro – CrossFit
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