February 29, 2020

CrossFit Boro – thrive

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Crossover Symmetry

Neurological Warmup

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

PVC Progression

Snatch Grip Passovers

Snatch grip Hot Pockets

Back Scratchers

Field goal Kicks

Shoulder to overhead with pvc

B: Metcon (No Measure)

Warm-up – Static Warm-up

200 m warmup walk with 5 pound dumb bell

7 cal row

7 cal ski erg

7 wall ball deadlifts


Wall ball cleans


EMOM 16 Minutes

100 ft suitcase carry using twenty pound dumbbells

10 Box Step Ups (use plates 3 orange from the back and one yellow)

10 Ring Rows

7 wall ball deadlifts and cleans


200 m slow walk

Deltoid smash w/lacross ball

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