CrossFit Boro – thrive
Neurological Warm-up Head, neck, shoulders
Warm-up (No Measure)
Y-W-T-L
3 keys to movement
1) Chin must remain parallel to floor
2) Shoulders move posteriorly by external rotation of the humerus (upper arm) and by squeezing the shoulder blades together.
3) Thoracic cage opens thereby decreasing pressure on the heart and lungs
B: Warm-up (No Measure)
PVC Progeression
Snatch Grip Passovers
Snatch grip Hot Pockets
Back Scratchers
Field goal Kicks
Shoulder to overhead with pvc
C: Warm-up (No Measure)
Warm-up Two Rounds
200m walk
1 minute bike
Pull down and aparts
25 second plank hold
Skill
Ski Erg
Metcon
Metcon (No Measure)
EMOM 15 Minutes
Minute 1=6 shuttle run/walk
Minute 2=25 second plank hold
Minute 3=30 seconds on skierg
Mobility
200m Cool Down-Walk