2/16/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 X GYMNASTICS SKILLS

EMOM FOR 21 MIN:

MIN 1: 15 SEC 30 DEG HS HOLD

MIN 2: 20 DU

MIN 3: 20 HOLLOW ROCKS

2/16/16 (No Measure)

500m row

10 snatch grip press

5 junk yard dogs (DON’T JUMP ON JANET!!!!!!)

Burgener WU

A: Snatch (10 MIN TO BUILD TO HEAVY SQ SNATCH)

B: Metcon (Time)

5 ROUNDS FOR TIME

300M ROW

7 HSPU

12 BOX JUMP OVERS

20 BAND PULL DOWN AND APARTS

L2: STRICT

RX: KIPPING

SCALED: 30/20 DB STRICT PRESS

Mobility

Banded OH distraction

Triceps smash

L2 Skill/Strength

TABATA PLANKS FOR 8 MIN

FRONT SIDE BACK SIDE

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