12/16/15

CrossFit Boro – CrossFit

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L2 Skill/Strength

EMOM FOR 12 MIN:

MIN 1: 2 STRICT HSPU

MIN 2: 4 KIPPING HSPU

MIN 3: 8 PUSH UPS

12/16/15 (No Measure)

calf stretch on rig

200m run

2 rounds

5 hang snatches

10 sec handstand hold

A: Metcon (4 Rounds for time)

RUN 400 METER @ 85%

REST FOR 3:00

RUN 200 METER FOR @ 90%

REST FOR 3:00

RUN 200 METER @ 100%

REST FOR 00:05:00

RUN 400 METER (RACE EFFORT)

B: Metcon (Time)

3 ROUNDS

.5 MILE ASSAULT BIKE

10 SNATCH

5 HSPU

L2/RX: 135/93

SCALED: 95/63

Mobility

anterior shin smash

posterior shoulder smash

Core

2 MIN UB YOKE WALK @ AHAP

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