5/30/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

A1- 200M FARMERS WALK

A2- 20 DB BATWING ROWS

REST 2 MIN

Warm-up

hanging partner t-spine mobility

10 overhead wall squats

20 DUs

2 rounds

5 kipping swings

5 box jumps

5 wall balls

A: Overhead Squat (1 RM OVERHEAD SQUAT)

OVERHEAD SQUAT

3 @ 60%

2 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100%

1 @ NEW MAX

REST 75 SEC BT SETS

B: Metcon (Time)

8 MIN CAP

3 ROUNDS

3 MU

10 BOX JUMP OVERS

30 DU

C: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

10 ALT DB SNATCH (55/35)

10 WALLBALLS

Mobility

quad smash on foam roller

anterior shin smash

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