CrossFit Boro – CrossFit
L2 Skill/Strength
3 ROUNDS
A1- 18 DB PULLOVERS
A2- 30 SEC BAR HANG
Warm-up
super front rack
10 monster walks in all directions
3 rounds
5 cleans
5 jerks
5 air squats
10 sec handstand hold
A: 3 CLEANS + 1 JERK (1 @ 60% 1 @ 65% 1 @ 70% 3 @ 75%)
B: Clean Pull (CLEAN PULL 4 X 3 @ 95%)
C: Front Squat (FRONT SQUAT 5 X 4 @ 75%)
D: Metcon (No Measure)
8 MIN EMOM
MIN 1: 2-3 STRICT HSPU OR 5 HSPU
MIN 2: 20 SEC L SIT ON PARALLETTES
Mobility
banded overhead distraction
couch stretch
Core
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