CrossFit Boro – CrossFit
OPTIONAL STRENGTH
BUILD TO HEAVY COMPLEX
1 FULL CLEAN + 3 FRONT SQUATS + 1 PUSH JERK
“June 2, 2015” (No Measure)
100m run
10 lunges
100m run
10 hollow rocks
100m run
A1: DB Step Ups (4×8 total to 20in box )
A2: Hollow Rocks (4×30 reps followed by 30 supermans )
B: Metcon (Time)
PARTNER WOD:
FOR TIME:
EACH 30 CAL ROW, WHILE OTHER HOLDS A PLANK
EACH 30 SLAM BALL SIT UPS PASS TO PARTNER
EACH 400M RUN WITH SLAM BALL WHILE OTHER DOES BURPEES
EACH 100 SLAM BALL LUNGES, TAG EVERY 10 AND SWITCH
Mobility
GLute smash
Suprapatellar pouch smash
Anterior shin smash
OPTIONAL CONDITIONING
800M SLED DRAG UB FORWARDS @ 70/50