CrossFit Boro – CrossFit

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Neurological Warmup

Two Rounds of head, neck and shoulder


3 Keys to Y-W-T-L:

1.) Chin must remain parallel to the floor

2.) Shoulders move posteriorly by external rotation of the humerus (upper arm) and by squeezing the scapulae (shoulder blades) together.

3.) Thoracic cage opens thereby decreasing pressure on the heart and lungs.

PVC Progression

Snatch Grip Passovers

Snatch grip Hot Pockets

Back scratchers

Field Goal Kicks


Start at end of floor

High knee pulls

Samson lunge

Butt Kicks


Dead Lift w/kettle bell

Cover form carefully and make sure to get the correct weight for each and watch each athlete carefully

Bike Setup and bike coaching

A: Metcon (Weight)

EMOM – 15 Minutes

Min 1 – 5 Cals on bike

Min 2 – 10 Deadlifts

Min 3 – Quick walk or jog from outside end to opposite end and back


Foam Roller Lower Backs

Quad smash with kettlebell

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