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CrossFit Boro – CrossFit
L2 Skill/Strength
10-1 BENCH PRESS @ 115/73
1-10 STRICT PULLUPS
Warm-up
KStar lunge
Pigeon
2 rounds:
8 Cal on bike
8 CJ
A: Back Squat ( 4 X 10 BACK SQUATS @ 60%)
REST 90 SEC
B: Metcon (Time)
5 ROUNDS
15/12 CAL BIKE
10 CLEAN AND JERKS @ 135/93
REST 90 SEC
Mobility
Trap smash on ground — move arm through full shoulder range
Suprapatellar/VMO smash — lay on stomach and put LAX ball in inside of leg, just above knee