“7/17/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

2 X 30 GLUTE BRIDGES W/ AXLE BAR @ HVY

“July 17, 2016” (No Measure)

Banded hamstring floss

3 min AMRAP:

8 AS

8 KBS

8 kipping swings

A: Sumo Deadlift (9 mins to build to heavy 3 rep )

B: Metcon (Time)

30-20-10

GOBLET SQUATS

RUSSIAN SWINGS

PULL UPS

C: Metcon (No Measure)

BURNOUT CORE

TABATA

PLANK REACHES

FLUTTER KICKS

Mobility

Couch stretch

Banded OH distraction

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