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CrossFit Boro – CrossFit

L2 Skill/Strength

15 MIN EMOM

MIN 1: 10 PARALLETTE PASS THRUS

MIN 2: 6 HSPU NEGATIVES

MIN 3: 45 SEC BOTTOM SQUAT HOLD W/ 53/35 KB

Warm-up

t-spine extension on foam roller w/ bar behind head

2 rounds

4 burpees

6 box jumps

8 kipping swings

THEN

Burgener Warm-Up

A: Snatch (6 X 1.1.1 SNATCH CLUSTERS)

REST 20 SEC / 2 MIN

**RAMP TO HEAVY FOR TODAY, IF YOU CAN’T DO WEIGHT FOR ALL 3 WITH THE RIGHT REST THEN DON’T COUNT IT

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

3 BURPEES TO RIG TOUCH

3 C2B

3 BOX JUMPS @ 24/20”

6

6

6

9

9

9 ETC

Mobility

anterior shin smash

lateral seam smash

Core

5 ROUNDS

10 GHD SITUPS

30 SUPERMAN

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