8/9/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A- 4 X 100M PER ARM SUITCASE CARRY

Warm-up

hanging partner thoracic extension

10 cal row

2 rounds

6 snatches

8 lunges

10 sec plank hold

A1: OH lunge (4 X 20 OH WALKING LUNGES @ 45/35)

Core

A2- 30 SEC WEIGHTED PLANK

B: Metcon (Time)

4 ROUNDS

20/15 CAL ROW

10 POWER SNATCH @ 40%

REST 60 SEC

Mobility

glute smash

barbell internal rotation smash

OPTIONAL CONDITIONING

800M BACKWARDS SLED DRAG @ 45/35

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