11/18/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 X 10 HEAVY BACK SQUAT

11/18/15 (No Measure)

4 X 10s hollow holds

10 hollow rocks

5 vertical jumps (singles…DO NOT CYCLE)

3 ROUNDS:

6 s2oh

4 FS

2 box jumps

A: Handstand Push-ups (6 MIN EMOM)

L2: 3 STRICT HSPU

RX: 6 KIPPING HSPU

SCALED: 2 WALL WALKS

B: Metcon (AMRAP – Rounds and Reps)

11 MIN AMRAP

10 CLEAN AND JERKS

9 BOX OVER BURPEES

RX: 165/113

SCALED: AS NEEDED

Core

50 HOLLOW ROCKS

100 SUPERMAN

Mobility

Posterior shoulder smash

Lateral seam smash

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