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CrossFit Boro – CrossFit

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L2 Skill/Strength

30 GHD SITUPS

30 OHS @ 135/93

30 T2B

Warm-up

20 Banded good mornings

15/10 cal on bike

10 PVC passthroughs

2 rounds:

100m run

20 sec HS

A: RDL (8 X 4 RDL @ 45% OF DL MAX)

B: Handstand Walk (HS WALK FOR 10 MIN)

C: Metcon (Time)

FOR TIME

2 ROUNDS

50 CAL ROW

10 MANMAKERS

REST 2 MIN

25 CAL BIKE

10 MANMAKERS

REST 2 MIN

400M RUN

10 MANMAKERS

REST 2 MIN

Mobility

Rhomboid smash

Neck tack and floss

OPTIONAL CONDITIONING

4 X 800M W/ 400M WALK RECOVERY BT SETS

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