2/3/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

10-1 BENCH PRESS @ 115/73

1-10 STRICT PULLUPS

Warm-up

KStar lunge

Pigeon

2 rounds:

8 Cal on bike

8 CJ

A: Back Squat ( 4 X 10 BACK SQUATS @ 60%)

REST 90 SEC

B: Metcon (Time)

5 ROUNDS

15/12 CAL BIKE

10 CLEAN AND JERKS @ 135/93

REST 90 SEC

Mobility

Trap smash on ground — move arm through full shoulder range

Suprapatellar/VMO smash — lay on stomach and put LAX ball in inside of leg, just above knee

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