6/9/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

4 ROUNDS

100M FARMERS CARRY @ HEAVY

800M BIKE

Warm-up

Super front rack

200m run

3 rounds:

4 hang cleans

6 kipping swings (rig or rings)

8 DU

A: 1 DEADLIFT + 5 SEC LOWER TO KNEE + HANG SQUAT CLEAN (BUILD TO A HEAVY COMPLEX IN 11 MIN)

B: SCHILTZ (Time)

“SCHLITZ”

4 ROUNDS

400M RUN

4 MU

40 DU
MUSCLE UP SCALE:

6 C2B + 6 RING DIPS

8 PULL UPS + 8 MATADOR DIPS

10 RING ROWS + 10 BENCH DIPS

C: GHD Situps (35 GHD SIT UPS)

Mobility

Anterior shin smash

Serratus/Pec smash on roller

Leave a comment