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CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

14 BULGARIAN SPLIT SQUATS W/ BARBELL IN BACK RACK

4 BAR MU OR BELLY BUTTON TO BAR PULL UPS

Warm-up

:90 bike

Partner hanging T-spine mob

5 Hollow to Arch rolls

3 rounds:

4 Pushups

5 Kipping swings (ring or bar)

6 Step ups

A: Muscle-ups (5 MIN MU SKILL WORK)

B: Metcon (No Measure)

EMOM FOR 12 MIN

2 MUSCLE UPS

SCALING OPTIONS

4 C2B + 4 RING DIPS

6 PULL UPS + 6 MATADOR DIPS

8 RING ROWS + 8 BENCH DIPS

C: Metcon (Time)

3 ROUNDS

25/20 CAL BIKE

12 DB STEP UPS

9 D BALL TO SHOULDER

**EMOM 3 PUSH UPS

Mobility

Shoulder extension mob https://www.youtube.com/watch?v=RXCyNiSGrEs (4:49-5:15)

Suprapatellar pouch smash

OPTIONAL CONDITIONING

8 X 100M SPRINT

REST 90 SEC

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