2/13/18

CrossFit Boro – CrossFit

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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

200m run

t-spine mobility on foam roller

2 rounds

5 box jumps

5 wallballs

THEN

Burgener Warm-Up

A: Hang Squat Snatch

1 HANG SQUAT SNATCH EVERY 20 SEC FOR 30 ROUNDS @ 60-65%

B: Metcon (Time)

4 ROUNDS

400M RUN

25 BOX JUMPS TO 24/20

25 WALLBALLS TO TARGET

Mobility

foot smash

couch stretch

Core

GHD PROGRESSION

ACCUMULATE 60 GHD SITUPS

120 HIP EXTENSIONS

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