“11/17/14”

CrossFit Boro – CrossFit

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“Nov 17, 2014” (No Measure)

20 arm circles fwd

20 arm circles back

2 rounds:

5 kipping swings

10 pushups

5 ring rows

10 hollow rocks

A: Banded Bench Press (50% FLOOR PRESS MAX ON BAR 30% BAND TENSION)

B: Metcon (AMRAP – Reps)

3 SETS MAX EFFORT

STRICT PULL UPS

REST 1 MIN

**TOTAL REPS IS SCORE

**USE A BAND TO SCALE

**8 REPS/ROUND WITH BAND OR NO BAND IS THE IDEAL BEFORE YOU SCALE UP

C: Metcon (Time)

3 ROUNDS

10 X BARBELL BENT OVER ROWS

20 X MEDBALL SIT UPS

20 X BAND PULL APARTS

20 X BANDED PUSH UPS

**BAND IN HANDS AND GOES OVER YOUR BACK

Mobility

Lateral pec smash on rig

KB shoulder mob

Lateral seam smash

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