12/1/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

ACCUMULATE 100 BANDED GOOD MORNINGS

RX: BLACK/GREEN

Warm-up

Partner hanging t-spine mob

Banded lat pull down X 10

3 rounds:

10 Lunges

8 Thrusters

6 Kipping swings (BIG)

A: AXLE BAR FRONT RACK LUNGES (4 X 20 AXLE BAR FRONT RACK LUNGES)

REST 2 MIN

B: Metcon (Time)

4 ROUNDS FOR TIME

12 THRUSTERS @ 115/73

12 T2B

Core

ON YOUR OWN

C- 5 ROUNDS

20 ABMATS

30 SUPERMAN

Mobility

Suprapatellar pouch smash

Gut smash