1/31/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

12 MIN EMOM

MIN 1: 20 SEC RING SUPPORT

MIN 2: 30 SEC HS HOLD

MIN 3: 40 SEC BOTTOM SQUAT HOLD W/ KB

Warm-up

10 Banded monster walks

50 DU

20 AS

Then…

Burgener WU

A: Metcon (Weight)

20 ROUNDS

EVERY 30 SEC

1 SQUAT SNATCH @ 70%

B: Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

15 CAL ROW

15 BURPEES

REST 2 MIN

C: Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP

30 DU

30 AIR SQUATS

Mobility

Barbell shoulder int rot mob

Bonesaw calf smash

Core

4 ROUNDS

100 FLUTTER KICKS

25 SEC RIGHT SIDE PLANK

25 ABMATS

25 SEC LEFT SIDE PLANK

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