9/28/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

30 SEC BAR HANG

15 CAL BIKE

Warm-up

200m run

2 rounds:

2 Burpees

4 Kipping swings

6 G2OH

12 DU

A: Metcon (No Measure)

EMOM FOR 16 MIN

MIN 1: 10 T2B

MIN 2: 8 BURPEES

B: Metcon (Time)

4 ROUNDS

400M RUN

10 SNATCH @ 115/73

40 DU

10 S2OH

Mobility

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)

Foot smash

OPTIONAL CONDITIONING

10 X 250M ROW

1:1 REST

REST 3 MIN BT SETS 5/6

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