8/22/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A1- 100M FARMERS WALK @ AHAP

A2- 12 CROSSOVER STEP UPS

Warm-up

Banded OH distraction

10 leg swings front/back

10 ft inchworm

2 rounds:

8 Cal row

8 Clean and jerk

3 min to WU strict press

A1: Strict Press (4 X RAMPING TO MAX STRICT PRESS)

A2: Partner Glute Ham Raises (4 X 7 PARTNER GLUTE HAM RAISES)

B: Metcon (Time)

5 ROUNDS

8 CLEANS

10 S2OH

12 CALS ON ROWER

REST 1 MIN

WEIGHT: 75-80% of A

Core

C- 40 GHD

90 HIP EXTENSIONS

Mobility

Couch stretch

Posterior shoulder smash