6/8/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

10 HSPU

40 FLUTTERKICKS

Warm-up

10 leg swings front & back

10 leg swings side to side

10 banded good mornings

10 hollow rocks

10 kipping swings

5 min to WU to DL

A: Deadlift (3 ROUNDS 20 UB DEADLIFTS)

RX: 225/153, NO BOUNCING

SCALED: AHAP WITH GOOD FORM

B: Metcon (Time)

4 ROUNDS

30 AIR SQUATS

20 SUPERMAN

30 BANDED GOOD MORNINGS

20 PULL UPS

**FOCUS ON QUALITY OF MOVEMENTS

Mobility

Classic hamstring mob

Gut/QL smash (LAX ball goes under low back, KB presses on stomach…do at same time)

OPTIONAL CONDITIONING

8 X 250M ROW

REST 1:1

2 MIN REST BT SETS 4-5

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