10/01/2014

CrossFit Boro – CrossFit

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(No Measure)

Side banded hip opener
Banded overhead distraction
4 rounds:
7 kip swings
7 squats
7 shoulder presses w/ Med ball

Metcon (AMRAP – Reps)

1 ATTEMPT @ MAX PULL UPS

REST 5 MINS

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

EXTRA ON YOUR OWN: 50 SLAM BALLS AFAP (30/20)

Mobility

lateral seam smash w/ nova

Hamstring smash w/ nova

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