11/30/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

A- 10 MIN TO

BUILD TO 1RM FLOOR PRESS

https://www.youtube.com/watch?v=0TcB1qQU0vw

B- 6 MIN TO BUILD TO 8RM DB FLOOR PRESS

C- DB TATE PRESS

3 X 10

https://www.youtube.com/watch?v=PxmekQHAhLU

D- MINI BAND PUSH DOWN X 100

**PUSH IT DOWN AND PULL IT APART AT THE BOTTOM

11/30/15 (No Measure)

Banded OH distraction

Banded bottom squat

200m run

3 rounds:

5 power snatches

5 WB

5 T2B

15 DU

A: Metcon (Weight)

EMOM FOR 14 MIN

A1- 4 T2B OR 4 DB PULLOVERS

A2- 4 SNATCH

L2/RX: 135/93

SCALED: 95/63

B: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

10 PUSHUPS

15 WALLBALLS @ 20/14

20 DU

Core

OPTIONAL CORE

200 BANDED GHD TWISTS

Mobility

Lateral seam smash

Couch stretch

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