CrossFit Boro – CrossFit
L2 Skill/Strength
4 X 20 REVERSE HYPER @ 20% OF BS MAX
Warm-up
Banded OH distraction
25 Hollow rocks
3 rounds:
5 Push presses
2 Burpees
5 Snatches
2 Burpees
A: Front Rack Hold (4 X 40 SEC FRONT RACK HOLD @ 110% FS MAX)
**REST 40 SEC
B: Push Press (6 X 4 PUSH PRESS @ HVY)
C: Metcon (Time)
30 SNATCHES @ 135/93
**4 BURPEE EMOM
**START WITH BURPEES AT THE BEEP
Mobility
Posterior shoulder smash
Trap smash on LAX (lay on back…move arm through ROM)