Thursday August 22, 2019

CrossFit Boro – thrive

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Crossover Symmetry

Neurological Warm-up (Head Neck Shoulders)

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 – two rounds

Walk down and back from rig to rig

Then two rounds

8 ring rows

10 kb Deadlifts

5 step ups

7 air squats to box or rig

D: Metcon (No Measure)


Core Hollow Holds, Plank Holds, Supermans



EMOM 15 Minutes

Minute 1 = 20 Second Hollow Hold

Minute 2 = 20 Second Plank Holds

Minute 3 = 20 Second Supermans


Brisk Walk

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