12/20/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

12 ALT DB STEP UPS

8 STRICT PULL UPS

Warm-up

20 Hollow rocks

10 PVC passthroughs

10 Second HS hold (try to shift weight from side to side)

3 rounds:

15 Jumping jacks

10 BJ

5 Kipping swings

A: HANDSTAND SKILL WORK (HANDSTAND SKILL WORK FOR 7 MIN)

**HS HOLD

**HS WALK

B: Metcon (AMRAP – Rounds)

5 ROUNDS STARTING EVERY 4 MIN

30 SEC HS HOLD

20 BOX JUMPS

10 C2B

**SCORE IS THE NUMBER OF ROUNDS COMPLETED**

Core

C- 2 MIN D BALL WALK

Mobility

Rhomboid smash

Lateral seam smash