5/25/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

1000M BIKE

20 HSPU

500M ROW

20 C2B

Warm-up

Super front rack

Oly wall squat with ext rot

3 min AMRAP:

5 S2OH (can do with split jerk foot positions if you choose)

5 hang cleans

100m row

A: Front Squat ( 6 X 3 FRONT SQUAT @ 85%)

**REST 60 SEC

B: Hang Clean and Jerk (12 MIN TO BUILD TO A HEAVY HANG CLEAN + JERK)

C: Metcon (Time)

5 ROUNDS

250M ROW

15 GOBLET SQUATS

30 RUSSIAN SWINGS

RX: 70/53

SCALED: 53/35

Mobility

Couch stretch

Bilateral shoulder flexion https://www.youtube.com/watch?v=pN-Vvk7QMNk (1:30-1:55)

OPTIONAL CONDITIONING

1 MILE SLED DRAG @ 50/35

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