Karen With A Twist

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

**WARM UP JERK TO 70% FS THEN

A1- 4 X 3 @ 70% FRONT SQUATS

A2- 4 X 1 JERK WORK @ SAME WEIGHT

REST 1 MIN

12/11/15 (No Measure)

Banded hip opener

10 Leg swings front/back

10 Leg swings side/side

4 vertical jumps (singles)

2 rounds:

5 WB

10 DU

A: Metcon (Weight)

EMOM FOR 12 MIN

EVENS: 4 HIGH BOX JUMPS

ODDS: 3 SQUAT CLEANS

B: Metcon (Time)

50 UB WALLBALLS

40 UB WALLBALLS

30 UB WALLBALLS

20 UB WALLBALLS

10 UB WALLBALLS

**PENALTY 20 DU FOR EACH BREAK

**REST AS NEEDED BETWEEN SETS

Mobility

Suprapatellar pouch smash

Quad smash on roller

Core

OPTIONAL CORE

30-40 GHD SITUPS

Leave a comment