CrossFit Boro – CrossFit
OPTIONAL STRENGTH
4 ROUNDS
A1- 8 GLUTE HAM RAISES
A2 -10 RDLS @ AHAP
“May 1, 2015” (No Measure)
2 Hip primer MOBS…both are in this video
https://www.youtube.com/watch?v=HlA8jf6xy68
3 rounds:
5 RDL
5 slam balls
5 KBS
5 pushups
A: Deadlift (4 X 4 DL@ 65%)
B: Metcon (AMRAP – Rounds and Reps)
10 MIN AMRAP:
1000M ROW
50 SLAM BALLS 30/20
30 SLAM BALL LUNGES
REST 3 MINS THEN…
C: Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP:
100 FT FARMERS WALK
25 RUSSIAN SWINGS
20 ALT KB PUSH UPS
OPTIONAL CONDITIONING
1 MILE SLED DRAG @ 60/40
Mobility
Wall adductor mob –
https://www.youtube.com/watch?v=jsUISMcXeCM – start at 3:10
Glute smash w/ supernova