August 27, 2019

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 or bar

10 Ring Rows

10 DB Hang Cleans (5 each arm)

D: Metcon (No Measure)


Jump Rope


15 Minute EMOM

1=50 Foot Farmers Carry

2=12 Ring Rows

3=30 Seconds of Jump Rope effort


200 m slow walk

Foam roller lower back and hamstrings

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