CrossFit Boro – CrossFit
OPTIONAL WOD
3 RDS
10 STRICT HSPU (12 HSPU)
20 OH LUNGES @ 155/103
30 CAL AD
“Feb 4, 2014” (No Measure)
Banded hamstring floss
400m run
15 jumping lunges
15 RDL
A: Deadlift (5.4.3.5.4.3 increase weight throughout )
B: Metcon (No Measure)
EMOM FOR 20 MIN:
EVENS: 4 RDL
ODDS: 10 F. RACK LUNGES
L2: 165/113
RX: 135/93
SCALED: 95/63
Mobility
Hamstring smash on supernova
Classic hamstring mob
OPTIONAL STRENGTH
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