“11/19/14”

CrossFit Boro – CrossFit

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“Nov 19, 2014” (No Measure)

Banded hamstring floss

Banded side lunge (facing rig)

3 rounds:

7 DU

7 RDL

7 ab mats

A: Sumo Deadlift (Work on technique for 6 mins )

B: Sumo Deadlift (14 mins to build to 1RM)

C: Glute Ham Raises (3×12 use band to scale up or down)

D: Good Mornings (100 reps w/ Empty Bar)

E: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
scale x3 singles

Mobility

Anterior shin smash

Dbl LAX stack

Bonesaw calf smash

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