1/30/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

12 DOUBLE KB FRONT SQUATS

8 RING DIPS

Warm-up

Super front rack

25 Jumping jacks

2 rounds:

4 Kipping swings

4 KBS

Then…

2 rounds:

4 C2B

4 Thrusters

A: 1 HANG CLEAN + 1 THRUSTER (EMOM FOR 12 MIN)

B: Metcon (Time)

21-15-9

WALLBALLS @ 20/14

C2B

THRUSTERS @ 95/63

BOX JUMPS @ 24/20

KB SWINGS @ 53/35

Mobility

Barbell quad smash

Hip internal rotation smash (Lay on back with bent knees — drive knee INSIDE hip towards the floor)

Conditioning

5 X 20 SEC SPRINT

REST 90 SEC

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