CrossFit Boro – CrossFit
L2 Skill/Strength
20 WALL WALKS
Warm-up
banded hamstring floss
250m row
2 rounds
5 RDLs
5 thrusters
5 kipping swings
A: Snatch Grip Deadlift (7 X 3 SNATCH GRIP DL @ 110% OF SNATCH MAX)
REST 60 SEC
B: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Core
C- 3 ROUNDS
:45 SEC SIDE PLANK EACH SIDE
Mobility
barbell quad smash
barbell internal rotation
OPTIONAL CONDITIONING
8 X 250M ROW
REST 1:1
2 MIN REST BT SETS 4-5