“2/11/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

3 ROUNDS

10 BOX JUMPS @ 30/24

10 CGBP 155/103

20 UB DU

**IF YOU DON’T DO DU UB…START OVER

“Feb 11, 2015” (No Measure)

Pigeon stretch

3 rounds:

10 good mornings

10 DU

100m row

A: Metcon (2 Rounds for reps)

MAX UB RUSSIAN SWINGS

X 2:

3 MIN REST

L2 & RX: 70/53

SCALED: 53/35

B: Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

7 DEADLIFTS

20 DU (80 SINGLES)

20 CAL ROW

L2: 275/183

RX: 225/153

SCALED: 155/103

Mobility

Couch stretch

Foot smash

Partner bilateral shoulder mob

OPTIONAL STRENGTH

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

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