10/6/15

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL SKILL

4 ROUNDS

A1- 12 HVY DB PULLOVERS

A2- 25 BANDED PULLDOWNS AND APARTS

REST 90 SEC

10/6/15 (No Measure)

Banded bully

400m run

3 rounds:

5 PVC passthroughs

5 KBS

5 pushups

A: Floor Press (BUILD TO 1RM FLOOR PRESS)

B: Metcon (4 Rounds for reps)

WOD/ CORE STRUCTURAL

4 ROUNDS (20 MIN)

200M RUN IN 60 SEC

REST 15 SEC

MAX PUSH UPS 60 SEC

REST 15 SEC

MAX RUSSIAN SWINGS IN 60 SEC

REST 90 SEC

**SCALE PUSH UPS TO BAR PUSH UPS

RX: 70/53

SCALED: 53/35

Mobility

Blue angel

Low back smash

Leave a comment