9/13/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

ACCUMULATE 50 BANDED LAT PULL DOWNS

Warm-up

10 Banded lunges per leg

3 rounds:

2 Burpees

4 Kipping swings

6 Lunges

Then…

Burgener WU

A1: DOUBLE KB LUNGES (4 X 10 DOUBLE KB LUNGES)

A2: Burpees (4 X 8 BURPEES)

REST 60 SEC

B: Toes-To-Bar (DEATH BY T2B)

**20 MIN CAP

***SCORE IS THE LAST MINUTE YOU COMPLETE***

C: 1 HANG SNATCH + 1 SNATCH (8 MIN EMOM)

Mobility

Lateral seam smash

Barbell quad smash

OPTIONAL CONDITIONING

6 ROUNDS

15 SEC HARD ON BIKE

45 SEC RECOVERY

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