CrossFit Boro – CrossFit
L2 Skill/Strength
3 ROUNDS
18 DB ALT STEP UPS @ 24/20
15 GHD SIT UPS
Warm-up
400m Indian Run
2 rounds
5 cleans
5 kipping swings
5 push ups
5 air squats
5 S2OH
A: Metcon (Weight)
7 MIN EMOM
2 CLEANS @ 75%
**CAN BE DONE AS 1.1 DOESN’T HAVE TO BE TNG
B: Metcon (Time)
12 DAYS OF CHRISTMAS WOD – 35 MIN CAP
1 HSPU
2 POWER CLEANS @ 135/93#
3 BAR FACING BURPEES
4 T2B
5 WALLBALLS TO TARGET @ 20/14#
6 DU
7 PUSH UPS
8 DEADLIFTS @ 135/93#
9 PULL UPS
10 WALKING LUNGES
11 S2OH @ 135/93#
12 FRONT SQUATS FROM THE FLOOR @ 135/93#
Mobility
psoas smash
super patella pouch smash