4/13/16

CrossFit Boro – CrossFit

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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

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