11/20/17

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

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