6/13/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

6 ROUNDS

A1- 4 WEIGHTED PULLUPS

A2- 8 GLUTE HAM RAISES

REST 60 SEC

Warm-up

banded overhead distraction

20 banded good mornings

5 cals on bike

2 rounds

5 push ups

7 strict press

10 DUs

A: Strict Press ( 6 X 3 STRICT PRESS @ 70%)

REST 60 SEC

B: Metcon (Time)

6 ROUNDS

8 DEADLIFTS

10 CALS ON THE BIKE

12 PUSH UPS

24 DU

RX: 225/153

Mobility

side deltoid smash

low back smash on wall

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