3/22/16

CrossFit Boro – CrossFit

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Warm-up

200m run

Banded hamstring floss

3 rounds:

15 DU

10 KBS

5 pushups

A: Metcon (Weight)

EMOM FOR 12 MIN:

8 RUSSIAN SWINGS

12 DU

B: Metcon (Time)

5 rds

200M RUN

8 DL

6 BENCH PRESS

REST 60 SEC

RX: 225/153 & 185/113

SCALED: 185/123 & 135/83

**SHARING BARS IS OK

Mobility

Hamstring smash on Nova

Bonesaw calf smash

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