1/11/18

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

12 GOBLET SQUATS @ 53/35

6 BURPEES

12 CAL SKIERG

Warm-up

banded hamstring floss

1:30 on bike

3 rounds

5 RDLs

8 DB snatches

10 DUs

C: Metcon (Weight)

5 MIN EMOM

10 DEADLIFTS @ 225/153#

**MAKE SURE TO OPEN YOUR HIPS EVERYTIME, NO BOUNCING

B: Metcon (Time)

FOR TIME

30 ALT DB SNATCH @ 50/35

15 CAL BIKE

20 ALT DB SNATCH @ 50/35

40 DU

10 ALT DB SNATCH @ 50/35

400M RUN

GOAT WORK

WITH THE EXTRA CLASS TIME, WORK ON SOME OF YOUR WEAKNESSES

Mobility

lower back + psoas smash (lie on ground with butt against the wall and feet up on the wall, lax ball under low back and KB/DB on psoas)

lateral seam smash

Conditioning

3 ROUNDS

50 BANDED GOOD MORNINGS

50 HOLLOW ROCKS

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