2/5/18

CrossFit Boro – CrossFit

Warm-up

2:00 on bike or rower

Find Burpee Spot on Rig

10 burpees to target (make sure to do these so you can get the feel for jumping to a target after doing a burpee; remember both hads must touch target)

A: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
THIS WORKOUT BEGINS FROM A STANDING POSITION. THE ATHLETE WILL MOVE FROM FLAT ON THE GROUND TO TOUCHING AN OBJECT WITH BOTH HANDS THAT IS 6 INCHES ABOVE THEIR MAX REACH. SCORE IS TOTAL REPS COMPLETED.

Warm-up

banded hip opener

3:00 to warm up to 75% of front squat max

B: Front Squat (5 X 5 FRONT SQUAT @ 75%)

REST 90 SEC

Mobility

barbell quad smash

banded overhead distraction

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