CrossFit Boro – CrossFit
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