9/28/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

A- 3 ROUNDS

30 GLUTE BRIDGES

15 MOD HVY RDL

B- 4 X 50M SPRINT

REST 2 MIN

9/28/15 (No Measure)

Oly wall squat w/ ext rot

10 PVC passthroughs

10 pushups

10 sec HS hold X 3

10 Cal on AB

A: Front Squat (6 X 2 FRONT SQUATS)

**REST 75 SEC

**START @ 80% OF LAST WEEK 2RM AND RAMP

B: Metcon (Time)

25 CAL ASSAULT BIKE

+

3 ROUNDS

15 GOBLET SQUATS

10 HSPU

+

25 CAL ASSAULT BIKE

L2: 70/53

RX: 53/35

Scaled: 35/26

Core

10 ROUNDS

10 SEC MAX EFFORT PLANK

**FLEX AS HARD AS YOU CAN FOR 10 SEC…NOT NORMAL PLANK

**REST 20 SEC

Mobility

KB quad smash

Side deltoid smash

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