5/18/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 X 20 REVERSE HYPER @ 20% OF BS MAX

Warm-up

Banded OH distraction

25 Hollow rocks

3 rounds:

5 Push presses

2 Burpees

5 Snatches

2 Burpees

A: Front Rack Hold (4 X 40 SEC FRONT RACK HOLD @ 110% FS MAX)

**REST 40 SEC

B: Push Press (6 X 4 PUSH PRESS @ HVY)

C: Metcon (Time)

30 SNATCHES @ 135/93

**4 BURPEE EMOM

**START WITH BURPEES AT THE BEEP

Mobility

Posterior shoulder smash

Trap smash on LAX (lay on back…move arm through ROM)

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