“1/21/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

3 RDS

20 FRONT RACK LUNGES

10 STRICT HSPU (12 HSPU)

300M ROW

“Jan 21, 2015” (No Measure)

Banded hamstring floss (focus on keeping back straight and loading posterior chain)

10 RDL

10 WB

10 KBS

A: Deadlift

B: Metcon (Time)

50-40-30-20-10

RUSSIAN SWING

WALLBALLS

L2 & RX: 53/35 AND 20/14

SCALED: 35/26 AND 14/10

Mobility

Couch stretch

Illiacus on KB

QL smash

OPTIONAL SKILL

SUPERSET

3 X 12 GLUTE HAM RAISES

3 X 15 REVERSE HYPER

3 X 20 BB HIP BRIDGE

90 SEC AD FOR CALS

90 SEC SLOW SPIN

X 5

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