5/4/17

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

4 ROUNDS

A1- 10 GLUTE BRIDGES

A2- 20 HIP EXTENSIONS

Warm-up

25 DU

:90 row

20 Hollow rocks

2 rounds:

7 BJ

7 PP

A: Front Rack Hold (4 X 30 SEC FRONT RACK HOLD )

@ 90% OF FRONT SQUAT MAX

REST 1 MIN

B: Push Press (5 X 5 PUSH PRESS @ HEAVY)

REST 1 MIN

C: Metcon (Time)

FOR TIME

50 CAL ROW

50 WALLBALLS

50 BOX JUMP OVERS @ 24/20

Mobility

Posterior shoulder smash

Trap smash (lay on back – Move arm through ROM)