“4/28/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

4 ROUNDS

A1- 8 GLUTE HAM RAISES

A2 -10 RDLS @ AHAP

“April 28, 2015” (No Measure)

400m run

2 rounds:

4 no pushup burpee

8 strict presses

12 pushups

A: Metcon (Time)

3 ROUNDS (10 MIN CAP):

200M RUN

10 BURPEE BOX JUMP OVERS

B: Push Press (10 mins to build to 5 rep max )

C: Metcon (Time)

(8 minute cap)

50 bar push ups for time

D: 500m Row (Time)

Max Effort 500m Row

OPTIONAL CONDITIONING

800M SLED DRAG 70/50

Mobility

OH recovery

https://www.youtube.com/watch?v=_qgEOqJYIjM – start at 1:15-2:30

Lateral seam smash

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