CrossFit Boro – CrossFit
Warm-up
Neurological Warmup…Two Rounds of head, neck and shoulder
Y-W-T-L
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
Crossover Symmetry
Warmup – 2 roundas
10 Bunny Hop
5 Lunges – holding wall or rig or knee to abmat
SKILL WORK
Rowing
A: Metcon (Time)
3 Rounds for time
200 m row
1 minute rest
Mobility
KB smash on quads