1/24/19

CrossFit Boro – CrossFit

Back to basics with a 5×5 Back Squat session. The squat is often touted as the king of lifts because of its ability to produce massive strength and power gains.

Today’s workout is a combination of upper body pressing and pulling. The single-arm work will improve shoulder strength and stability, while the pull-ups will improve grip stamina and upper-back strength. You should be finishing with at least 30 seconds of rest remaining in each round.

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A: Back Squat (5×5 @ 75-80% 1RM Back Squat)

Rest 75-sec between sets

B: Metcon (AMRAP – Rounds)

Every 2 minutes for 12 minutes (6x):

10 1-Arm DB S2OH, RIGHT (50/35#)

10 1-Arm DB S2OH, LEFT (50/35#)

10 C2B Pull-Ups

Score is # of rounds successfully completed within the 2 minutes; Highest possible score is 6

Mobility

banded overhead distraction

banded hamstring floss

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