10/14/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

3 MU

30 DU

500M ROW

10/14/15 (No Measure)

banded overhead distraction

3 rounds of rowling

for every meter over/under burpees, ring rows, bench press w/ bar

A: Bench Press (5 X 3 MED GRIP BENCH PRESS @ 80%)

REST 90 SEC

B: Metcon (4 Rounds for reps)

4 ROUNDS

400M RUN

REST 30 SEC

MAX BURPEES 60 SEC

REST 15 SEC

MAX STRICT PULLUPS 60 SEC

REST 90 SEC

Mobility

anterior shin smash

trap smash on rig

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