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CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A1- 12 EACH CROSSOVER STEP UPS

A2- 4 WAY BURNOUT MONSTER WALKS

Warm-up

banded hip opener

20 banded good mornings

3 rounds

6 air squats

4 vertical jumps

2 burpees

A1: Front Squat (4 X 6 FRONT SQUATS @ 70%)

A2: Snatch Grip Deadlift (4 X 4 SNATCH GRIP DL @ 100% OF SNATCH)

REST 2 MIN

B: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

5 DB VERTICAL JUMPS

10 DB WALKING LUNGES

5 BURPEES

Core

C- 5 X 20 WEIGHTED ABMATS

Mobility

DB quad smash

couch stretch

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