CrossFit Boro – CrossFit
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