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CrossFit Boro – CrossFit

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L2 Skill/Strength

6 ROUNDS

A1- 3 WEIGHTED PULLUPS

A2- 7 GLUTE HAM RAISES

REST 60 SEC

Warm-up

banded overhead distraction

10 cals on rower

2 rounds

5 strict press

5 push press

5 russian swings

5 box dips

A: 3 STRICT PRESS + 3 PUSH PRESS (EMOM FOR 6 MIN)

65%

B: Ring Dips (EMOM FOR 6 MIN 5-8 RING DIPS)

**MATADOR DIPS

**BOX DIPS

C: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

15 RUSSIAN SWINGS

15/12 CALS ON ROWER

9 PUSH PRESS

RX: 53/35 AND 135/93

SCALE AS NEEDED

Mobility

barbell internal rotation smash

couch stretch

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