5/12/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

A1- 4 X 10 LANDMINE T BAR ROWS

**REST 30 SEC

A2- 4 X 8 PARTNER GLUTE HAM RAISES

**REST 30 SEC

Warm-up

OH mob with ext rot https://www.youtube.com/watch?v=_qgEOqJYIjM (:50-1:10)

2 rounds:

5 kipping swings

5 pullups

5 lunges

5 pushups

5 hollow rocks

A: Push Press (10 MIN BUILD TO A HEAVY PUSH PRESS FOR THE DAY)

B: Metcon (Time)

7 MIN CAP

RX: 30 C2B FOR TIME

SCALED: 30 PULL UPS

SUPER SCALED: 30 PERFECT BANDED LAT PULLDOWNS

C: Metcon (Time)

FOR TIME

WALKING LUNGE 100 FT.

21 PUSH UPS

21 ABMATS

WALKING LUNGE 100 FT.

18 PUSH UPS

18 ABMATS

WALKING LUNGE 100 FT.

15 PUSH UPS

15 ABMATS

WALKING LUNGE 100 FT.

12 PUSH UPS

12 ABMATS

WALKING LUNGE 100 FT.

9 PUSH UPS

9 ABMATS

WALKING LUNGE 100 FT.

6 PUSH UPS

6 ABMATS

Mobility

Gut smash with slam ball

Glute smash on Nova

Leave a comment