CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
30 SEC PALOFF PRESS
30 SEC HOLLOW HOLD
REST 30 SEC
Warm-up
3 rounds:
3 Hang snatch
4 Pushups
5 WB
A: Metcon (Weight)
A1- 4 X 12 CROSSOVER STEP UPS
A2 – 4 X 15 PUSH UPS
Core
B- TABATA HOLLOW HOLD
C: Metcon (Time)
5 ROUNDS
5 HANG SNATCH @ 60%
20 UB WALLBALLS
REST 1 MIN
Mobility
Blue angel
Suprapatellar pouch smash
OPTIONAL CONDITIONING
25 MIN SLED DRAG @ 45/35