6/15/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

ACCUMULATE 40 HSPU OR 15 WALL WALKS

Warm-up

15 Banded good mornings

3 rounds:

5 axle thrusters

5 T2B

5 axle DL

A: Deadlift ( 4 X 8 AXLE BAR DEADLIFTS)

RX: 195 (2 BLUES)/

115 (2 GREENS)

SCALE AS NEEDED

**NO SWITCH GRIP

B: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

10 AXLE THRUSTERS

10 T2B

RX: 85 (YELLOW)/65 (GREEN)

SCALE AS NEEDED

Mobility

Couch stretch

Suprapatellar pouch smash

OPTIONAL CONDITIONING

5 ROUNDS

15/12 CAL BIKE

REST 90 SEC

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