3/5/18

CrossFit Boro – CrossFit

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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

A: Power Snatch (5 ROUNDS 7 UB TNG POWER SNATCH @ 115/73#)

REST 75 SEC

B: Metcon (Time)

4 ROUNDS FOR TIME

25 SQUAT JUMPS

20/16 CAL ROW

15 HAND RELEASE PUSH UPS

Mobility

quad smash

blue angel

Core

GHD PROGRESSION

ACCUMULATE 60 GHD SITUPS

120 HIP EXTENSIONS