“4/15/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

A1- 4 X 10 DB TATE PRESS

A2- 4 X 12 ROLLING TRICEP EXTENSIONS

“April 15, 2015” (No Measure)

Banded bully

2 rounds:

10 KB RDL

10 pushups

10 KBS

A: Close Grip Bench (10 mins to build to 5 rep max )

B: Band Pull Aparts (100 reps )

C: Metcon (Time)

16 MIN CAP:

150 RUSSIAN SWINGS

**EVERY TIME YOU BREAK IT’S 10 BURPEES

L2 AND RX: 70/53

SCALED: 53/35

Mobility

Couch stretch

Triceps smash on KB

OPTIONAL CONDITIONING

30/30 ON AD FOR 12 MIN

30 SEC @ 350/200 WATTS

30 SEC SLOW SPIN

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