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CrossFit Boro – CrossFit

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L2 Skill/Strength

400 FORWARDS

400 BACKWARDS

800 FORWARDS

800 BACKWARDS

Warm-up

KStar lunge

Pigeon

20 Hollow rocks

3 rounds:

10 KBS

5 Clean and Jerks

A: Back Squat (4 X 5 TEMPO BACK SQUAT @ 30X1)

REST 60 SEC

**RAMP TO HEAVY 5 WITH GOOD FORM

B: Clean and Jerk (10 MIN TO BUILD TO HEAVY CLEAN AND JERK)

C: Metcon (Weight)

EMOM FOR 10 IN

MIN 1: 20 ABMATS

MIN 2: 20 RUSSIAN SWINGS

Mobility

Couch stretch

Psoas/Illiacus smash

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