2/2/18

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

5 RUSSIAN DIPS

5 WALL WALKS

**QUALITY NOT FAST

20 SEC L SIT ON PARALETTES

Warm-up

partner hanging t-spine extension

2 rounds

5 push ups

10 DUs

5 box jumps

THEN

Burgener Warm-Up

A: Squat Snatch (EVERY 20 SEC FOR 30 ROUNDS 1 SQUAT SNATCH @ 50-55%)

**SUPPOSED TO BE LIGHT TO FOCUS ON FORM

**DON’T OVERESTIMATE YOUR NUMBER, IT WON’T MAKE YOU ANY BETTER

B: Metcon (Time)

5 ROUNDS

40 DU

20 PUSH UPS

10 BOX JUMPS

Mobility

blue angel

posterior shoulder smash

Core

ACCUMULATE 60 GHD AND 120 HIP EXTENSIONS

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