“11/12/14”

CrossFit Boro – CrossFit

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Warm-up

Banded Bully

3 rounds:

5 pushups

5 bench dips

5 WB

A: Reverse Banded Bench Press (8 mins to build to 1RM )

B: Incline DB Press (8 mins to build to 8RM )

C1: JM Press (3×20 )

C2: Rolling Tricep Extensions (3×20 )

D: Rear Delt Work (3×15 )

E: Metcon (Time)

4 ROUNDS:

30 BAND PULLDOWN & APARTS (BLUE/RED)

20 WALLBALLS

10 T2B

Cool Down – Recovery

couch stretch

lateral seam smash

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