CrossFit Boro – CrossFit
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