“6/30/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

A1- 4 X 8 GLUTE HAM RAISES

A2- 4 X 12 RDL

“June 30, 2015” (No Measure)

Hip capsule mob (BASL Area 6)

2 rounds:

10 AS

10 Kipping swings

A: Back Squat ( 5.4.3.3.2.2 REST 90 SEC)

B: Metcon (Time)

Mystery WOD

Mobility

Barbell quad smash

Rhomboid smash (put hand behind back so the shoulder blade is exposed)