CrossFit Boro – CrossFit
“April 6, 2015” (No Measure)
Banded elbow distraction
Oly wall squat w/ ext rot
200m run
3 rounds:
10 DU
10 abmats
10 air squats
A: Front Squat (5×4 @ 13X5 tempo, 40 sec on rest 2 mins )
B: Metcon (No Measure)
DU circle of Death for 8 mins
C: Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
400M RUN
30 DU/ 90 SINGLES
20 ABMATS
10 SQUAT CLEANS #
L2: 165/113
RX: 135/95
SCALED: 95/63
Mobility
Barbell quad smash
Bonesaw calf smash
Foot smash