6/17/16

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

400m run

Banded bully

3 rounds:

2 Burpees

3 DB Thrusters

4 Dips

A: Metcon (No Measure)

EMOM FOR 12 MIN:

EVENS: 5 C2B; 7 PULL UPS; 9 RING ROWS

ODDS: 8 DIPS ( RING; STATIONARY: BENCH)

B: Metcon (Time)

3 ROUNDS

800M RUN

10 MANMAKERS

Mobility

Rhomboid smash

Anterior shin smash

Foot smash

OPTIONAL CONDITIONING

SLED DRAG FOR 800M @ 80/60

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