1/8/18

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

40 SEC D BALL WALK

7 BURPEES AFAP

Warm-up

banded hip opener

banded overhead distraction

4 rounds

5 push ups

5 thrusters (add weight after first round)

5 kipping swings –> pull ups

A: Metcon (Weight)

EMOM FOR 10 MIN:

3 RENEGADE ROWS +

8 SQUAT JUMPS

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

C: Metcon (No Measure)

EMOM FOR 10 MIN:

MIN 1: 5 TEMPO PUSH UPS @ 30X1

MIN 2: 20 BANDED HAMMER CURLS

Mobility

blue angel

quad smash w/ foam roller, KB, or barbell

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