11-7-16

CrossFit Boro – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM UP

TO WALL AND BACK

FRANKENSTEINS

FLAMINGOS

INCHWORMS

HIGH KNEES

BUTT KICKS

BANDED OH DISTRACTION

Auxiliary Work

A1: Metcon (No Measure)

4 ROUNDS

20 KNEELING BANDED LAT PULLDOWNS

A2: Metcon (Weight)

15 BATWING ROWS W/ 3 SEC PAUSE AT TOP

Weightlifting

B: PUSH PRESS (5 X 5)

5 X 5 PUSH PRESS @ 70%

REST 75 SEC

Metcon

C: Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

6 BURPEES

8 D BALL TO SHOULDER

12 DU

Mobility

Metcon (No Measure)

BLUE ANGEL ON SOFTBALL

LAX BALL PEC SMASH ON RIG

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