CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
40 SEC D BALL WALK
7 BURPEES AFAP
Warm-up
banded hip opener
banded overhead distraction
4 rounds
5 push ups
5 thrusters (add weight after first round)
5 kipping swings –> pull ups
A: Metcon (Weight)
EMOM FOR 10 MIN:
3 RENEGADE ROWS +
8 SQUAT JUMPS
B: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
C: Metcon (No Measure)
EMOM FOR 10 MIN:
MIN 1: 5 TEMPO PUSH UPS @ 30X1
MIN 2: 20 BANDED HAMMER CURLS
Mobility
blue angel
quad smash w/ foam roller, KB, or barbell