CrossFit Boro – CrossFit
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