“10/7/14”

CrossFit Boro – CrossFit

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“Oct 7, 2014” (No Measure)

Banded hip opener

Super front rack

400m run

10 push press

10 walking lunges

10 no-push-up burpee

A: Metcon (Time)

26 MIN CAP

3 ROUNDS:

ROW 500M

20 BURPEES OVER ERG

20 FRONT RACK LUNGES @95/63

20 S2OH

B: Sorenson Test (Time)

hold for 2 mins to pass

Mobility

Suprapatellar pouch smash

1st rib OH

Int rot mob with LAX https://www.youtube.com/watch?v=7Tx_qGl_L74 – 3:00 min mark

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