12/14/17

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

30 SEC D BALL WALK @ 120/80#

200M RUN

30 SEC REST

Warm-up

banded overhead distraction

3 rounds

5 clean and jerks

5 air squats

10 sec plank hold

10 sec handstand hold

A: Metcon (AMRAP – Rounds and Reps)

DEATH BY CLEAN AND JERKS

135/93

B: Metcon (No Measure)

MIN 1: 6 BARBELL ROLLOUTS ON KNEES

MIN 2: 3 WALL WALKS

MIN 3: 10 GOBLET SQUATS @ 53/35

Mobility

couch stretch

side deltoid smash

Core

6 ROUNDS

30 ABMATS

20 ALTERNATING STEP UPS NO WEIGHT

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