12/12/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

3 ROUNDS

10 T2B

45 SEC RIGHT PLANK

10 RDL @ 135/93

45 SEC LEFT PLANK

Warm-up

Banded bully

12 cal row

3 rounds:

8 Pushups

6 Hang snatches

Then…

4 min to build to BP

A: Close Grip Bench (4 X 5 TEMPO CGBP @ 30X1)

REST 60 SEC

**RAMP TO HEAVY 5 WITH GOOD FORM

B: Metcon (Weight)

EMOM FOR 18 MIN

MIN 1: 3 HANG PWR SNATCH @ 60%

MIN 2: 10/8 CAL ROW

MIN 3: 8 PARTNER GLUTE HAM RAISES

Mobility

Pec smash or rig

Classic hamstring mob

Leave a comment