CrossFit Boro – CrossFit
L2 Skill/Strength
EMOM FOR 18 MIN:
MIN 1: 12/10 CALS ON BIKE
MIN 2: 25 DU
MIN 3: 6 HSPU
Warm-up
Banded bully
3 rounds:
7 Pushups
7 Hollow rocks
7 RDLs
A: Close Grip Bench (6 X 5 TEMPO CGBP @ 70% @ 30X1)
REST 75 SEC
B: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
25 PULL DOWN AND APARTS
20 ABMATS
15 DEADLIFTS
RX: 155/103
SCALED: 135/93
Mobility
Pec smash on rig with LAX (smash from under your collarbone to the front of your shoulder)
Low back smash with NOVA (if you are tight from DL — and you shouldn’t be) or Hamstring smash with NOVA
OPTIONAL CONDITIONING
1 MILE SLED DRAG @ 45/25