10/19/17

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

16 ALT DB SNATCHES @ 50/35

Warm-up

t-spine extension on foam roller (reaching for bar overhead)

2 rounds

5 bench dips

5 RDLs

THEN

Burgener Warm-Up

A: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

B: Metcon (No Measure)

EMOM FOR 14 MIN

MIN 1: 7 MATADOR DIPS (FULL RANGE)

MIN 2: 7 KB RDL @ 70/53

**NOT SINGLE LEG

Mobility

pec smash on rig

hamstring smash

Core

100 RUSSIAN TWISTS @ 35/20 DB

100 HOLLOW ROCKS

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