CrossFit Boro – CrossFit
L2 Skill/Strength
A1- 4 X 10 HALF KNEELING KB PRESS
**REST 30 SEC
A2- 4 X 10 GLUTE HAM RAISES
**REST 30 SEC
Warm-up
Banded hamstring floss
4 min AMRAP:
8 Hollow rocks
8 Kipping swings
8 RDL
A: Metcon (Weight)
7 ROUNDS
3 RDL @ 55% OF DL
+
5-7 T2B
REST 60 SEC
B: Metcon (Time)
4 ROUNDS
30 ABMATS
15 DEADLIFTS
5 C2B
RX: 185/123
SCALED: 135/93
Mobility
Lateral seam smash
Classic hamstring mob
OPTIONAL CONDITIONING
3 X 500M ROW @ 90%
REST 3 MIN