CrossFit Boro – CrossFit
L2 Skill/Strength
A- 4 X 100M PER ARM SUITCASE CARRY
Warm-up
hanging partner thoracic extension
10 cal row
2 rounds
6 snatches
8 lunges
10 sec plank hold
A1: OH lunge (4 X 20 OH WALKING LUNGES @ 45/35)
Core
A2- 30 SEC WEIGHTED PLANK
B: Metcon (Time)
4 ROUNDS
20/15 CAL ROW
10 POWER SNATCH @ 40%
REST 60 SEC
Mobility
glute smash
barbell internal rotation smash
OPTIONAL CONDITIONING
800M BACKWARDS SLED DRAG @ 45/35