10/19/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

30 SEC BAR HANG

15 CAL BIKE LEGS ONLY

Warm-up

Banded OH distraction

2 rounds:

7 FS

7 Push presses

7 Kipping swings

7 No pushup burpees

A: Metcon (No Measure)

7 ROUNDS

30 SEC WORK

30 SEC REST

L2: 3 STRICT HSPU + 3 KIPPING

RX: 3 STRICT OR 5 KIPPING

SCALE AS NEEDED

B: Metcon (3 Rounds for reps)

CONTINUOUS AMRAPS

0-5 MIN

10 THRUSTERS @ 95/63

10 D BALL TO SHOULDER (80/50)

5-10 MIN

10 D BALL SQUATS

10 PULL UPS

10-15 MIN

10 S2OH

10 BAR FACING BURPEES

Mobility

Posterior shoulder smash

Suprapatellar pouch smash

OPTIONAL CONDITIONING

8 MIN ROW FOR CALS