8/5/15

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL STRENGTH

A1- 4 X 2 OHS @ 80%+

OPTIONAL SKILL

A2- 4 X 2 ROPE CLIMBS

(No Measure)

Warm-Up

Hanging partner thoracic ext on rig

5 kipping swings

5 pullups

Burgener WU

A: 1 Snatch High Pull+1 Hang Snatch+1 OHS (BUILD TO A HEAVY COMPLEX IN 11 MIN)

Core

B- 3 ROUNDS

20 PLANK REACHES

50 FLUTTERKICKS

C: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

5 C2B

10 GOBLET SQUATS

15 RUSSIAN SWINGS

Mobility

Couch stretch

Barbell int rotation smash (use KB)

Leave a comment