CrossFit Boro – CrossFit
L2 Skill/Strength
15 MIN EMOM
MIN 1: 10 PARALLETTE PASS THRUS
MIN 2: 6 HSPU NEGATIVES
MIN 3: 45 SEC BOTTOM SQUAT HOLD W/ 53/35 KB
Warm-up
200m run
t-spine mobility on foam roller
2 rounds
5 box jumps
5 wallballs
THEN
Burgener Warm-Up
A: Hang Squat Snatch
1 HANG SQUAT SNATCH EVERY 20 SEC FOR 30 ROUNDS @ 60-65%
B: Metcon (Time)
4 ROUNDS
400M RUN
25 BOX JUMPS TO 24/20
25 WALLBALLS TO TARGET
Mobility
foot smash
couch stretch
Core
GHD PROGRESSION
ACCUMULATE 60 GHD SITUPS
120 HIP EXTENSIONS