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CrossFit Boro – CrossFit
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