12/27/17

CrossFit Boro – CrossFit

Warm-up

banded overhead distraction

3 rounds

10 sec handstand hold

5 kipping swings

10 sec plank hold

A: Metcon (Time)

4 ROUNDS

15 D BALL TO SHOULDER @ 120/80#

15 T2B

B: Metcon (No Measure)

12 MIN EMOM

MIN 1: 3 WALL WALKS

MIN 2: 30 SEC PLANK

Mobility

lateral seam smash

psoas smash

Core

EMOM FOR 16 MIN

MIN 1: 20 ABMATS

MIN 2: 15 BARBELL GOOD MORNINGS

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