CrossFit Boro – CrossFit
OPTIONAL SKILL
4 ROUNDS
A1- 12 GLUTE HAM RAISES
A2- 10 RDL, AHAP
4/20/87 (No Measure)
KStar Lunge
Pigeon
10 Leg Swings Forward
10 Leg Swings Backward
2 Rounds
5 Pull ups
10 FS with Bar
15 Du
A: Front Squat (10 mins to build to 1 rep max)
B: Strict pull up (@ 3032 TEMPO X 3 SETS ME reps )
REST 3 MIN
**SCALED WORK ON NEGATIVES OR BANDED NEGATIVES X 5-8
C: Metcon (Time)
18 MIN TIME CAP
3 ROUNDS:
250M ROW
20 AXLE DEADLIFTS
20 AXLE FRONT RACK LUNGES
30 DU/100 SINGLES
L2: 85/65 OH LUNGES
RX: 85/65
SCALED: 65/45
Mobility
Axle Quad Smash
Nova Hamstring Smash
Banded Elbow extension
OPTIONAL SKILL
100 ABMATS