8/31/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

6 ROUNDS

3 DEADLIFTS @ 80%

6 C2B

REST 90 SEC

Warm-up

Partner hanging T-spine mob

3 Broad + 1 vert jump X 2

2 rounds:

6 Hang cleans

6 Hang Snatches

6 kipping swings

Then…

150m row

A: HEAVY HANG CLEAN X 2 (11 MIN TO BUILD TO A HEAVY HANG CLEAN X 2)

B: Strict Pull Up (PULL UP PYRAMID 1-2-3-4-5-4-3-2-1)

REST 20 SEC BT SETS

C: Metcon (Time)

4 ROUNDS

6 PWR SNATCH @ 50%

8 PULL UPS

10 CAL ROW

Mobility

Lateral seam smash

Bilateral shoulder flexion w/ PVC

OPTIONAL CONDITIONING

3 X 800M RUN

1:1 REST

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