CrossFit Boro – CrossFit
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