CrossFit Boro – CrossFit
OPTIONAL SKILL
WORK ON HS WALK FOR 10 MIN
“June 23, 2015” (No Measure)
Banded hamstring
10 RDL
10 KBS
10 Box dips
10BJ
A: HALTING DEADLIFT
EVERY 90 SEC FOR 6 RDS
3 HALTING DL @
(80% LAST WEEK OR 60% OF MAX)
**PAUSE @ KNEE FOR 3 SEC
B: Metcon (Weight)
10 MIN CAP
5 ROUNDS NOT FOR TIME
8 RDL
8 BOX JUMP **STEP DOWN
8 BENT OVER ROW
**ONE BAR ONLY, NEEDS TO BE HVY FOR BOTH
C: Metcon (No Measure)
TABATA FOR 16 RDS
A- RUSSIAN SWINGS
B- JUMPING LUNGES
C- DIPS
D- PLANK REACHES
Mobility
Hamstring smash on supernova
LAX stack – lay lower leg on ground, 1 LAX on top and under calf