7/13/16

CrossFit Boro – CrossFit

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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

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