10/28/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

EMOM FOR 12 MIN

MIN 1: 3 BAR MU (OR PROGRESSION)

MIN 2: 15 SQUAT JUMPS

Warm-up

Banded hip opener (Knee under hip)

25 jumping jacks

200m run

3 rounds:

4 WB

4 T2B

4 BJ

A: Metcon (4 Rounds for time)

4 X 400M RUN

REST 2 MIN

B: Metcon (Time)

4 ROUNDS

15 WALLBALLS

12 T2B

9 BOX JUMPS

Core

C- 2 MIN HEAVY D BALL WALK

Mobility

Foot smash

Bonesaw calf smash