5/18/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

EMOM FOR 18 MIN:

MIN 1: 12/10 CALS ON BIKE

MIN 2: 25 DU

MIN 3: 6 HSPU

Warm-up

KStar lunge

Pigeon

Super front rack

200m run

2 rounds:

5 air squats

5 S2OH

5 KBS

5 kipping swings

A: Back Squat (10 MIN EMOM 3 BS @ 75%)

5 Min to warm-up BS

B: Clean and Jerk (10 MIN EMOM 1 CLEAN AND JERK RAMPING)

5 min to warm-up to 50% C&J

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

Lateral seam smash

Anterior shin smash

OPTIONAL CONDITIONING

400M SLED DRAG @ 70/50

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