“12/12/14”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

CROSSOVER ACTIVATION

A- BENCH PRESS

50% FLOOR PRESS MAX ON BAR

30% BAND TENSION

9 X 3 CLOSE GRIP

REST 30 SEC

9 X 3 THUMB WIDE

REST 30 SEC

9 X 3 WIDE GRIP

REST 30 THEN START OVER

PERFORMED AFAP

B1- 3 X 20 DB JM PRESS

B2- 3 X 20 ROLLING DB EXTENSIONS

“Dec 12, 2014” (No Measure)

250M ROW

3 ROUNDS MINI CINDY:

3 PULLUPS

6 PUSHUPS

9 SQUATS

A: DB pullovers (3 X 12 AHAP)

B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
ALL LEVELS

Mobility

BLUE ANGEL

QUAD SMASH ON ROLLER/KB/BARBELL/

SUPERNOVA

OPTIONAL CONDITIONING

2 MILE RUN @ 80%

**DON’T STOP

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