9/12/17

CrossFit Boro – CrossFit

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Warm-up

NO WARM UP…GO OVER ROWING FORM AND SET THE MONITORS AND GO

A: Metcon (10 Rounds for distance)

10 X 1 MIN / 1 MIN EASY

**PRE-SET THE MONITOR FOR A WORK TIME OF 1:00 AND A REST TIME OF 1:00. ALTERNATE ONE MINUTE OF FAIRLY INTENSE ROWING WITH ONE MINUTE OF RELAXED ROWING, FOR A TOTAL OF 20 MINUTES.

**SCORE 10 ROUNDS ROW FOR METERS, REST METERS SHOULD NOT BE COUNTED

B: Front Squat (10 X 3 FRONT SQUATS @ 83%)

REST 1 MIN

C: Squat Clean (EVERY 20 SEC FOR 8 MIN 1 SQUAT CLEAN @ 60-70% )

**IF CLASS IS RUNNING TIGHT THEN MODIFY TIME OF SECTION C

Mobility

barbell quad smash

barbell internal rotation smash

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