August 29, 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 – two rounds

Walk down and back from rig to rig

Then two rounds

10 ring rows

5 Cals on Bike

5 step ups

7 air squats to box or rig

Skill Reverse Lunges

D: Metcon (No Measure)



EMOM 15 Minutes

Minute 1 = 10 Reverse Lunges 5 each leg

Minute 2 = Shuttle Run

Minute 3 = 16 Ring Rows


Brisk Walk

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