6/20/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

6 ROUNDS

A1- 5 WEIGHTED PULLUPS

A2- 8 GLUTE HAM RAISES

REST 60 SEC

Warm-up

banded overhead distraction

3 rounds

10 DUs

8 Russian swings

6 Push Press

4 Bench Dips

A: Push Press (9 MIN TO BUILD TO A HEAVY PUSH PRESS)

B: Ring Dips (5 X 5 RING DIPS)

REST 45 SEC

C: Metcon (Time)

6 ROUNDS

30 DU

20 RUSSIAN SWINGS

10 PUSH PRESS

RX: 70/53 AND 115/73

Mobility

barbell internal rotation smash

lateral seam smash