Saturday August 24, 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

7 cals on bike

7 calks on Skierg

7 Cals on Row

D: Warm-up (No Measure)


Bike, Row and Ski

E: Metcon (AMRAP – Rounds and Reps)


AMRAP – 15 Minutes

7 Cals on Bike

7 Cals on Skierg

7 Cals on Rower

50 m Shuttle Run


Foam Roller Smash

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