9/22/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

12 GLUTE HAM RAISES

15 REVERSE HYPER @ HVY

9/22/15 (No Measure)

Banded pigeon

3 rounds of ROWLING – Full pulls only, try to hit 100m. For every m over or under to 2 KBS/PU/Slam balls

4 minutes to WU on squats

A1: Back Squat (3 X 3 BACK SQUAT @ 80%)

REST 60 SEC

A2: DB Row (3 X 6/ARM SINGLE ARM DB ROWS)

REST 60 SEC

B: Metcon (Time)

PARTNER WOD

100 CAL ROW AS A TEAM

+

3 ROUNDS FOR TIME

50 RUSSIAN SWINGS

40 PUSH UPS

30 SLAM BALLS

RX: 70/53

SCALED: 53/35

Mobility

Couch stretch

Blue angel on rig

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