6/10/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

8/LEG SINGLE LEG KB RDL

10 BATWING ROWS W/ 3 SEC PAUSE @ TOP

Warm-up

10 scap pull downs

4 min AMRAP:

10 Sec HS hold

5 T2B kipping swings

5 Bench dips

5 Cals on bike

A: Metcon (No Measure)

EMOM FOR 14 MIN

EVENS: 7 T2B

ODDS: 7 DIPS

Scale: Matador Dips and Bench Dips

B: Metcon (Time)

3 ROUNDS

1K BIKE

10 STRICT PULLUPS

10 HSPU

**SCALE TO KIPPING/RING ROWS

Mobility

Lateral seam smash

Rhomboid smash

Side deltoid smash

OPTIONAL CONDITIONING

SLED DRAG FOR 400M @ 80/60

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