1/12/18

CrossFit Boro – CrossFit

L2 Skill/Strength

40 BODYWEIGHT CGBP FOR TIME

Warm-up

banded hip opener

3 rounds

5 power snatches

7 air squats

9 DU

Spend a couple of mins going over how to use the Ski Erg

A: Metcon (AMRAP – Rounds and Reps)

PARTNER LEAPFROG AMRAP FOR 18 MIN

20 CAL SKI

10 POWER SNATCH @ 95/63

30 DU

B: Back Squat (5 X 5 BACK SQUAT @ 75-80%)

**NO RAMPING

**60 SEC REST BT ROUNDS

Mobility

barbell quad smash

anterior shin smash

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