9/25/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

1-6-1 STRICT PULL UP PYRAMID

REST 20 SEC BT SETS

A: Metcon (Weight)

EVERY 90 SEC FOR 6 ROUNDS

7 SUPINATED GRIP BENT OVER ROWS @ HEAVY WITH GOOD FORM

B: Metcon (No Measure)

15 MIN EMOM

MIN 1: 100 FT FARMERS WALK @ AHAP

MIN 2:

RX: 20 SEC L SIT ON PARALLLETES

SCALED: 15 PARALLETTE SHOOT THRUS

MIN 3:

RX: 12 T2B

SCALED: 15 KNEELING BANDED LAT PULLDOWNS

Mobility

rhomboid smash w/ lax ball

forearm smash

Conditioning

3 ROUNDS: 30 SEC MAX EFFORT SKI / 2 MIN REST

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