SaturTREY

Announcements

Sign up for the 2017 CrossFit Open
https://games.crossfit.com/

CrossFit Boro – CrossFit

View Public Whiteboard

Warm-up

:90 bike/row

HS prep on wall

2 rounds:

9 KBS

6 S2OH

3 Squat jumps

Auxiliary Work

8 minutes of Rolling

*Purpose: Basic human skill, Helps falling (including out of HS), IT IS FUN!!!

**Practice rolling forward or backward

Progressions:

– Roll from squatting position

– Roll from a headstand

– Roll from a handstand on the wall

– Roll from a handstand

Metcon (AMRAP – Rounds and Reps)

Partner WOD

*Both partners must complete all reps

**One partner working at a time

18 minute AMRAP:

OH Medicine ball toss (20/14)

8 D-Ball to shoulder (80/50)

10 S2OH (95/63)

12 KBS (53/35)

250m row

Mobility

Superfriend subscap mob

Superfriend bilateral int rot mob

Leave a comment