5/26/16

CrossFit Boro – CrossFit

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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

400m run

3 rounds:

12 lunges

9 hollow rocks

6 pushups

A: Metcon (No Measure)

4 ROUNDS

A1- 50 FT BANDED OH KB WALK

A2- 30 SEC FLEXED ARM BAR HANG

**SCALED: 30 SEC STRAIGHT HANG

B: Metcon (AMRAP – Rounds and Reps)

25 MIN AMRAP

200M RUN

100 FLUTTER KICKS

75 WALKING LUNGES

50 PLANK REACHES

25 PUSH UPS

20 SUPERMAN

Mobility

Gut smash on slam ball

Foot smash

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