8/26/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

10 MIN EMOM

EVENS: 6 RING DIPS

ODDS: 25 DU

Warm-up

400m run

Banded elbow distraction

2 rounds:

4 Cleans

4 S2OH

4 Kipping swings (bar, rings, or both)

A: Metcon (7 Rounds for time)

5 X 200M RUN

1 MIN REST

B: 1 HANG CLEAN + 1 PWR CLEAN + 1 PUSH JERK (10 MIN TO BUILD TO A HEAVY COMPLEX)

C: Metcon (Time)

6 ROUNDS

5 CLEANS

4 PUSH PRESS

3 C2B

2 MU

RX: 70% of B

Mobility

Barbell int rotation smash

BIlateral shoulder flexion/external rotation with PVC (grab PVC with palms facing athlete’s face, lie on ground and and try to get face through elbows)

OPTIONAL CONDITIONING

800M SLED DRAG @ 50/35

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