June 25, 2019

CrossFit Boro – thrive

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Neurological Warm-up Head, neck, shoulders

Warm-up (No Measure)

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

B: Warm-up (No Measure)

PVC Progeression
Snatch Grip Passovers

Snatch grip Hot Pockets

Back Scratchers

Field goal Kicks

Shoulder to overhead with pvc

C: Warm-up (No Measure)

Warm-up Two Rounds
200m walk

1 minute bike

Pull down and aparts

25 second plank hold

Skill

Ski Erg

Metcon

Metcon (No Measure)

EMOM 15 Minutes

Minute 1=6 shuttle run/walk

Minute 2=25 second plank hold

Minute 3=30 seconds on skierg

Mobility

200m Cool Down-Walk

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