Tuesday August 20, 2015

CrossFit Boro – thrive

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Crossover Symmetry

Neurological Warm-up

A: Warm-up (No Measure)


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 Progression

Snatch Grip Passovers

Snatch grip Hot Pockets

Back Scratchers

Field goal Kicks

Shoulder to overhead with pvc

C: Warm-up (No Measure)

Warm-up – 2 rounds

Twice around box w/dumbbell 10 lbs

7 air squats to box

Banded overhead distraction with bands

7 Shoulder to overhead with bar

D: Metcon (No Measure)


Front Squat to box


15 Minute EMOM

1=7 Front Squats to box

2=12 Ring Rows

3=20 Second plank hold


200 m slow walk

Foam roller lower back and hamstrings

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