10/18/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

EMOM FOR 8 MIN

5 D BALL TO SHOULDER

10 DU

Warm-up

banded hamstring floss

90 seconds on bike

2 rounds

4 hang snatches

6 RDLs

8 kipping swings

10 DUs

A: Metcon (Weight)

10 MIN EMOM

A1- 5 SNATCH GRIP DL @ 185/123#

A2- 7 T2B

B: Metcon (Time)

6 ROUNDS

10 CAL BIKE + 20 DU

REST 30 SEC

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

Mobility

low back smash

lateral seam smash

OPTIONAL CONDITIONING

800M BACKWARDS SLED DRAG

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