CrossFit Boro – CrossFit
OPTIONAL STRENGTH
A1) 4 X 8 DB TATE PRESS
A2) 4 X 8 DB JM PRESS
A3) 4 X 20 PULL DOWN AND APARTS
“Feb 20, 2015” (No Measure)
KStar lunge
Pigeon
2 rounds:
8 Goblet squats
8 KBS
8 Hang power snatches
A: Back Squat (4.3.2.4.3.2 increase weight throughout )
REST 90 SEC BT SETS
B: Metcon (Time)
4 rounds for time:
400M RUN
15 KB SWINGS
9 PWR SNATCH
REST 90 SEC
L2: 115/83 & 70/53
RX: 95/63 & 70/53
SCALED: 75/43 & 53/35
Mobility
Barbell quad smash
Couch stretch
OPTIONAL WOD
3 ROUNDS
10 AXLE THRUSTERS (BAR)
3 MU + 3 DIPS