4/4/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

A1- 12 BOTTOMS UP KB CLEAN AND PRESS

A2- 15 BATWING ROWS W/ 3 SEC PAUSE AT THE TOP

REST 90 SEC

Warm-up

banded hamstring floss

2 rounds

5 front squats

5 kipping swings

5 RDLs

10 DUs

A: Front Squat (4 X 4 FRONT SQUAT @ 70% @ 3011 TEMPO)

**REST 60 SEC BT SETS

B: Toes-To-Bar (T2B SKILL WORK FOR 7 MIN)

LINKING T2B, USING LATS AND KEEPING CORE TIGHT

C: Metcon (Time)

4 ROUNDS

15 DEADLIFTS

30 DU

15 T2B

L2: 255/163

RX: 205/123

SCALED: 165/113

Mobility

lateral seam smash

low back smash

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