CrossFit Boro – CrossFit
L2 Skill/Strength
7 X 2 STRICT PRESS RAMPING
Warm-up
banded hip opener
10 monster walks (side to side, front, back)
2 rounds
10 air squats
10 sec superman hold
10 sec hollow hold
THEN
3:00 row warm up
1st min-24 strokes/min
2nd min-26 strokes/min
3rd min-28 strokes/min
(still do a hard pull, but start slower with stroke rate and then gradually speed up your stroke rate each min)
REST 1 MIN THEN START 2K ROW
A: 2k Row (Time)
Max Effort 2k Row
B: Front Squat (3 X 5 FRONT SQUATS @ 75%)
Core
3 ROUNDS
30 ABMATS
30 SUPERMAN
Mobility
barbell quad smash
barbell internal rotation smash