6/14/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

5 ROUNDS

A1- 30 SEC HALF KNEELING PALOFF PRESS

A2- 30 SEC WAITERS CARRY WITH KB

Warm-up

200m run

Dynamic WU:

High knee pulls

Lunge

Flamingos

250m row

A: 1 LEFT LUNGE + 1 RIGHT LUNGE + 1 GOBLET SQUAT (4 ROUNDS WITH 2 KB 10 REPS)

RX: 53/35 EACH HAND

SCALED: 35/27 EACH HAND

B: Metcon (10 Rounds for time)

10 ROUNDS

250M ROW

1:1 REST WITH 3 MIN BT SETS 5 AND 6

Mobility

Quad smash with KB

Hamstring mob on KB

OPTIONAL CONDITIONING

1 MILE SLED DRAG @ 50/35

Leave a comment