9/15/17

CrossFit Boro – CrossFit

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Warm-up

2 rounds

6 push press

8 db snatches

10 sec handstand hold

A: Metcon (No Measure)

4 ROUNDS

20 ROLLING DB PRESS

20 WIDE GRIP BANDED PULL APARTS

20 PUSH PRESS (BAR ONLY)

REST 90 SEC BT ROUNDS

B: Metcon (No Measure)

EMOM FOR 15 MIN

MIN 1: 6 D BALLS TO SHOULDER

MIN 2: 12 ALT DB SNATCH @ 55/35

MIN 3: 20 SEC HS HOLD

Mobility

rhomboid smash

side deltoid smash

Core

3 X 45 SEC FRONT RACK HOLD

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