1/20/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

30 CAL BIKE

20 LUNGES

10 PUSH UPS

1/20/16 (No Measure)

300m row

10 leg swings front/back

10 leg swings side/side

Flamingos to wall

10 PVC passthroughs

4 rounds:

5 RDLs

5 S2OH

10 DU

A: RDL (EVERY 2 MIN FOR 4 ROUNDS 8 HEAVY RDL)

B: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

20 DEADLIFTS

20 DU

10 S2OH

RX: 115/73

SCALED: 95/63

Mobility

Hamstring smash on NOVA

Anterior shin smash

L2 Skill/Strength

3 ROUNDS

10 GLUTE HAM RAISES

20 REVERSE HYPERS

3 MIN AD FOR CALS X 4