CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
A1- 20 SINGLE LEG KB RDL
A2- 6 STRICT PULL UPS
Warm-up
Sink mob
200m run
2 rounds:
2 Pullups
3 Snatches
4 Kipping swings (BIG!!!)
5 Second HS hold
A: Metcon (Weight)
EMOM FOR 16 MIN:
EVENS: 2 BAR MU
ODDS: 3 HANG PWR SNATCH
**WEIGHT SHOULD BE CHALLENGING
**SCALE AS NEEDED
A: Metcon (Time)
5 ROUNDS
200M RUN
5 STRICT PULL UPS
7 HSPU
REST 60 SEC
Mobility
Posterior shoulder smash
T-spine mob on roller
If you did Bar MU — do KB shoulder mob
OPTIONAL CONDITIONING
3 MILE BIKE