7/26/16

CrossFit Boro – CrossFit

View Public Whiteboard

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

Leave a comment