CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
12 GOBLET SQUATS @ 53/35
6 BURPEES
12 CAL SKIERG
Warm-up
banded hamstring floss
1:30 on bike
3 rounds
5 RDLs
8 DB snatches
10 DUs
C: Metcon (Weight)
5 MIN EMOM
10 DEADLIFTS @ 225/153#
**MAKE SURE TO OPEN YOUR HIPS EVERYTIME, NO BOUNCING
B: Metcon (Time)
FOR TIME
30 ALT DB SNATCH @ 50/35
15 CAL BIKE
20 ALT DB SNATCH @ 50/35
40 DU
10 ALT DB SNATCH @ 50/35
400M RUN
GOAT WORK
WITH THE EXTRA CLASS TIME, WORK ON SOME OF YOUR WEAKNESSES
Mobility
lower back + psoas smash (lie on ground with butt against the wall and feet up on the wall, lax ball under low back and KB/DB on psoas)
lateral seam smash
Conditioning
3 ROUNDS
50 BANDED GOOD MORNINGS
50 HOLLOW ROCKS