CrossFit Boro – CrossFit
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