CrossFit Boro – CrossFit
OPTIONAL STRENGTH
BUILD TO 1RM PER ARM TGU
“July 8, 2015” (No Measure)
10 banded lunges per leg
400m run
10 good mornings
5 pullups
5 dips (ring or matador)
3 sets of WU DL – ramping weights (do these quickly)
A: Snatch Grip Deadlift (5×4 )
L2: 275/183
RX: 225/153
SCALED: 165/113
B: Metcon (AMRAP – Rounds)
5 ROUNDS STARTING EVERY
2 MIN
8 SUMO DL
6 FRONT SQUATS
4 MU
L2/RX: 185/123
SCALED: 135/93
**Score is total completed rounds. For example, if you complete every round, your score is 5.
Mobility
Side hip smash
High glute smash (put LAX right under waistline)