CrossFit Boro – CrossFit
L2 Skill/Strength
A1- 4 X 10 LANDMINE HALF KNEELING PRESS
**REST 30 SEC
A2- 4 X 8 GLUTE HAM RAISES
**REST 30 SEC
Warm-up
Banded bottom squat
:90 sec on bike
3 rounds:
5 Hang cleans
5 Thrusters
A: CLEAN + THRUSTER (11 MIN TO FIND HEAVY CLEAN + THRUSTER)
B: Metcon (Time)
3 ROUNDS
25 CAL BIKE
15 HANG CLEANS @ 115/73
5 D BALL TO SHOULDER @ 120/80
Mobility
Suprapatellar pouch smash
Serratus smash on roller
Conditioning
9 X 1:40 ROW
REST 20 SEC
TARGET IS 500M/420M