8/7/15

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

3 ROUNDS

A1- 12-15 GLUTE BRIDGES

A2- 12-15 LANDMINE ROWS

Warm-Up (No Measure)

Pigeon

Leg swings forward & side X 10

2 rounds:

8 cal row

8 pushups

8 pullups (any kind)

A: Deadlift (3 X TEMPO DL @ 20X0)

**50% OF 3RM X 5

**75% OF 3RM X 3

**85% OF 3RM X 2

** 90-95% OF 3RM X 1

**NEW 3RM

**NEW 3RM+

REST 3 MIN BT SETS

B: Metcon (Time)

3 ROUNDS

20 CAL ROW

15 PUSH UPS

10 STRICT PULL UPS

Mobility

Classic hamstring mob

Lateral seam smash

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