9/6/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

12 BAT WING ROWS

15 REAR DELT RAISES/ARM

Warm-up

k-star lunge

pigeon

2 rounds

4 push ups

6 snatches

8 lunges

10 sec handstand hold

A1: BACK RACK REVERSE LUNGES (5 X 12 BACK RACK REVERSE LUNGES @ 45%)

A2: Push-ups (5 X 15 PUSH UPS)

B: Handstand Push-ups (WORK ON HSPU FOR 8 MIN)

C: Metcon (Weight)

EMOM FOR 10 MIN

EVENS: 5 HSPU

ODDS: 5 TNG SNATCH @ 50%

Mobility

glute smash

posterior shoulder smash

OPTIONAL CONDITIONING

EMOM FOR 20:

EVENS: 30 DU

ODDS: 15/12 CAL BIKE

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