4/27/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

FOR TIME

60 CAL ROW

50 T2B

40 WALLBALLS

30 HSPU

Warm-up

Banded bully

Partner pec stretch (athlete reaches behind, thumbs up, partner pulls hands together)

3 rounds:

5 Cal on bike

5 WB

5 pushups

A: Close Grip Bench (12 MIN EMOM CGBP – STARTING AT 65% )

RAMP TO A NEW MAX

B: Metcon (Time)

4 ROUNDS FOR TIME

20/15 CAL BIKE

25 WALLBALLS

5 BENCH PRESS

RX: 185/123

SCALED: 135/93

Mobility

Pec smash on rig

Quad smash on roller

OPTIONAL CONDITIONING

1 MILE SLED DRAG @ 45/25

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