12/14/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

A- 100 BANDED PULLDOWN AND APARTS

B- DB BENCH PRESS 6 X 8

12/14/15 (No Measure)

Banded hamstring floss

3 rounds

100m row

10 kipping swings

8 walking lunges

6 hang cleans

4 S2OH

2 burpees

A: Metcon (Weight)

EMOM FOR 10 MIN

EVENS- ME UB T2B

ODDS- 3 HANG SQUAT CLEAN

L2: 185/123

RX: 165/113

SCALED: SCALE AS NEEDED

B: Metcon (2 Rounds for reps)

MIN 0-8

20 WALKING LUNGES

15 BAR OVER BURPEES

10 S2OH

MIN 8-16

15 DEADLIFT

10 OHS

5 C2B

L2/RX: 115/73

SCALE AS NEEDED

Mobility

Glute smash (cross one ankle over knee)

Lateral seam smash

Core

OPTIONAL CORE

50 DEAD BUGS

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