12/20/17

CrossFit Boro – CrossFit

L2 Skill/Strength

4 X 45 SEC FRONT RACK HOLD @ 100% FS MAX

REST 90 SEC

Warm-up

banded overhead distraction

10 monster walks in all directions

2 rounds

5 air squats

5 kipping swings

5 box jumps

A: Metcon (No Measure)

2 ROUNDS – BLUE/RED BAND

50 BANDED PULL DOWN AND APARTS

50 OVERHEAD TRICEP EXTENSIONS

50 LAT SWEEPBACKS

50 HAMMER CURLS

B: Metcon (Weight)

EMOM FOR 24 MIN

MIN 1: 4 FRONT SQUATS FROM FLOOR @ 155/103#

MIN 2: 2 MU

MIN 3: 8 BOX JUMPS @ 24/20

Mobility

lateral seam smash

barbell quad smash

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