3/9/19

CrossFit Boro – CrossFit

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Warm-up

Neurological Warm-up Two rounds of head, neck and shoulders

Y-W-T-L

3 keys to movement

1) Chin must remain parallel to floor

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

by squeezing the 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

Shoulder to overhead with pvc

Crossover Symmetry

Warm-up – two rounds

15 Arm rolls each direction

Half way to cone Toe walks

Half way from cone Heel walks

SKILL WORK

Abmat situps with hands behind knees and heels into the floor

Getting up off the floor

A: Metcon (Time)

4 rounds for time

10 ring rows

5 abmats

10 Air Squats

8 Box Step Ups

Mobility

Banded Overhead Distraction

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