1/12/19

CrossFit Boro – CrossFit

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Warm-up

Neurological Warmup…Two Rounds of head, neck and shoulder

Y-W-T-L

3 Keys to Y-W-T-L:

1.) Chin must remain parallel to the floor

2.) Shoulders move posteriorly by external rotation of the humerus (upper arm) and by

squeezing the scapulae (shoulder blades) together.

3.) Thoracic cage opens thereby decreasing pressure on the heart and lungs.

PVC Progression

Snatch Grip Passovers

Snatch grip Hot Pockets

Back scratchers

Field Goal Kicks

Crossover Symmetry

Warmup – 2 roundas

10 Bunny Hop

5 Lunges – holding wall or rig or knee to abmat

SKILL WORK

Rowing

A: Metcon (Time)

3 Rounds for time

200 m row

1 minute rest

Mobility

KB smash on quads

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