4/20/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

EMOM FOR 18 MIN:

MIN 1: 200M ROW

MIN 2: 2 MU

MIN 3: 10 BAR THRUSTERS

Warm-up

Sink mob

Banded hip opener

3 rounds:

4 pushups

4 WB

4 KBS

Then…

4 minutes to WU on BP

A: Close Grip Bench (6 X 5 CGBP @ 70%)

REST 75 SEC

B: Metcon (Time)

5 ROUNDS

12 BURPEES

15 WALLBALLS

20 RUSSIAN SWINGS

RX: 70/53

Scaled: 53/35

Mobility

Couch stretch

Psoas/Illiacus mob on KB

OPTIONAL CONDITIONING

400M SLED DRAG @ 90/60+

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