August 31, 2019

CrossFit Boro – thrive

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Crossover Symmetry

Neurological Warm-Up

A: Y-W-T-L (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

Two walks around box with 10#DB each hand

7 Cals on Skierg

8 Air Squats to 20″ Box

8 Ring Row

Skill Jumping Pullups

D: Metcon (AMRAP – Rounds and Reps)


AMRAP – 15 Minutes

7 Cals on Bike

7 Cals on Skierg

10 Jumping Pullups

50 m Shuttle Walk/Run


Foam Roller Smash

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