1/24/17

Announcements

Sign up for the 2017 CrossFit Open
https://games.crossfit.com/

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

12 MIN EMOM

MIN 1: 20 SEC RING SUPPORT

MIN 2: 5 D BALL TO SHOULDER

MIN 3: 2 BAR MU

Warm-up

banded overhead distraction

10 overhead wall squats

3 rounds

5 cleans

5 OHS

10 DUs

10 sec handstand hold

B: Metcon (Weight)

CLEAN TECHNIQUE WORK @ 50%

1 CLEAN EVERY 20 SEC FOR 10 MIN

C: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

30 DU

20 OHS @ 95/63

10 HSPU

Mobility

banded hip opener

barbell internal rotation

Conditioning

4 ROUNDS

45 SEC LEFT SIDE PLANK

20 ABMATS

45 SEC RIGHT SIDE PLANK

20 GOBLET SQUATS

Leave a comment