6/22/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

100M FARMERS CARRY @ HEAVY

40 DU

Warm-up

super front rack

3 rounds

2 squat cleans

4 step ups

6 kipping swings

A: Squat Clean (EVERY 20 SEC FOR 10 MIN 1 SQUAT CLEAN @ 60%+)

B: Metcon (Time)

4 ROUNDS

10 D BALL TO SHOULDER (80/50)

15 PULL UPS

20 BOX JUMPS

Core

C- IF YOU DID GHD LAST WEEK THEN ACCUMULATE 50 GHD, IF NOT THEN ONLY 30 GHD

Mobility

anterior shin smash

lateral seam smash

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