9/24/2014

CrossFit Boro – CrossFit

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(No Measure)

WU
Banded bully
Banded hamstring floss
2 rounds:
5 kipping swings
5 DL #135/73
5 HSPU(Strict or kipping)/DB Thrusters
10 DU

Gymnastics

FOR 10 MIN
WORK ON KIPPING
*MU
**CTB
***BUTTERFLY

Metcon (Time)

4 ROUNDS – 20 MIN CAP
3 MU
**5 C2B PULL UPS
**7 PULL UPS OR RING ROWS
7 DEADLIFTS @ 275/205
7 STRICT HSPU
**OR DB THRUSTERS
40 DU

Mobility

Low back smash

Lateral seam smash

T-spine mob (use bar)