10/16/17

CrossFit Boro – CrossFit

L2 Skill/Strength

75 GHD SITUPS

150 HIP EXTENSIONS W/ 1 SEC PAUSE AT TOP

IF YOU HAVEN’T DONE THEM IN A WHILE START BACK AT 30 AND WORK UP OVER THE NEXT FEW WEEKS

Warm-up

banded overhead distraction

3 rounds

5 box jumps

5 air squats

5 kipping swings

A: INCLINE PRESS (8 X 3 INCLINE PRESS @ 65%)

REST 60 SEC

B: Metcon (Weight)

EMOM FOR 21 MIN

MIN 1: 10 BOX JUMPS

MIN 2: 15 GOBLET SQUATS @ 53/35

MIN 3: 10 PULL UPS OR RR

Mobility

couch stretch

anterior shin smash

Core

4 X 45 SEC FRONT RACK HOLD @ 100% FRONT SQUAT

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