11/1/17

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

4 TGU EACH @ KB

**CHALLENGING WEIGHT SETS ACROSS

4 BAR MU OR C2B

**IF YOU CAN’T DO THOSE THEN TRY STRICT PULLUPS OR NEGATIVES

Warm-up

banded bully

10 cal row

3 rounds

10 PVC pipe strict presses

10 sec plank hold

A: Incline DB Press (6 X 8 DB INCLINE PRESS)

REST 45 SEC

B: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

10 ALT DB SNATCHES @ 50/35

20 ABMATS

30 CAL ROW

Mobility

posterior shoulder smash

couch stretch

Core

4 X 30 SEC EACH SIDE WAITERS WALK W/ DB AND SMALLER DB COUNTERBALANCING OTHER SIDE

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