3/7/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

15 MIN EMOM:

MIN 1: 2 WALL WALKS

MIN 2: 10 DB PULLOVERS

MIN 3: 30 DU

Warm-up

250m row

3 rounds:

5 Hang power snatches

5 Kipping swings (round 2 – pullups, round 3 – C2B)

5 Presses (round 2 – PP, round 3 – S2OH)

A: Metcon (Time)

20 D BALL TO SHOULDER FOR TIME 120/80

B: Metcon (Time)

FOR TIME

1000M ROW

40 HANG PWR SNATCH @ 115/73

20 C2B

40 S2OH

1000M ROW

Mobility

Bilateral shoulder flexion with PVC – https://youtu.be/pN-Vvk7QMNk?t=90

Banded OH distraction

Conditioning

3 ROUNDS

100 BICYCLES

45 SEC SIDE PLANK

15 GHD SITUPS

45 SEC SIDE PLANK

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