CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
100M FARMERS CARRY @ HEAVY
15/12 CAL ROW
Warm-up
Partner hanging t-spine mob
2 rounds:
150m row
8 kipping swings
6 S2OH
4 Burpees
Then…
Burgener WU
A: 1 SNATCH GRIP DEADLIFT + 5 SEC LOWER TO KNEES + 1 HANG SQUAT SNATCH (BUILD TO A HEAVY COMPLEX IN 11 MIN)
B: Metcon (Time)
FOR TIME
1000M ROW
30 S2OH
25 T2B
20 BURPEES OVER ROW
25 T2B
30 POWER SNATCH
1000M ROW
RX: 115/73
SCALE AS NEEDED
C: GHD Situps (ACCUMULATE 40 or 30)
IF YOU DID GHD LAST WEEK THEN ACCUMULATE 40 GHD, IF NOT THEN ONLY 30 GHD
Mobility
Lateral seam smash
Barbell int rotation smash