9/29/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

A1- 12 GLUTE HAM RAISES

REST 30 SEC

A2- 5 BENT OVER ROWS @ HVY

REST 90 SEC

9/29/15 (No Measure)

200m run

Banded hamstring floss

3 min AMRAP:

10 DU

8 RDL

6 shoulder press

A1: Back Squat (3 X 5 BACK SQUAT @ 75%)

REST 60 SEC

A2: DB Row (3 X 12 CHEST SUPPORTED DB ROWS)

REST 60 SEC

B: Metcon (Time)

PARTNER WOD FOR TIME

800M PARTNER RUN

+

FOR TIME

3 ROUNDS

30 DU EACH

20 DEADLIFTS EACH

10 PUSH PRESS EACH

+

400M PARTNER RUN

L2: 115/73 & 225/153

RX: 95/63 & 185/123

SCALED: 75/55 & 155/103

Mobility

QL smash

Couch stretch

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