“1/14/15”

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL WOD

2 ROUNDS

15 BOX JUMPS

20 PUSH PRESS @ 95/63

800M RUN

“Jan 14, 2015” (No Measure)

Banded hamstring floss

2 min AMRAP:

8 RDL

20 DU

A: Deadlift (12 mins to build to 3 rep max )

B: Metcon (Time)

5 ROUNDS:

15 SUMO DL

30 DU

L2: 185/123

RX: 155/103

SCALED: 115/73 AND 50 SINGLES

Mobility

QL smash

Classic hamstring mob

Anterior shin smash

OPTIONAL CONDITIONING

4 X 20 BAND PULL THRU

http://conjugatefitness.wistia.com/medias/a94gmd98sw

4 X 15 BB HIP BRIDGE

http://conjugatefitness.wistia.com/medias/850pbklrok

4 X 8 STRICT REVERSE HYPER

http://conjugatefitness.wistia.com/medias/ph269q047x

3 MIN AD FOR CALS X 4

REST 5 MIN

Leave a comment