CrossFit Boro – CrossFit
L2 Skill/Strength
50 RING PUSH UPS
Warm-up
BANDED HAMSTRING FLOSS
10 BANDED GOOD MORNINGS
3RDS
7WB
7 KIPPING SWINGS
10 DU
A: Deadlift (11 MIN TO BUILD TO HEAVY 3 DEADLIFT)
**NO BOUNCE
B: Metcon (AMRAP – Rounds and Reps)
9 MIN AMRAP
10 WALLBALLS
7 T2B
10 DEADLIFTS
RX: 185/123
C: Metcon (Time)
IMMEDIATELY AFTER
150 DU FOR TIME
Mobility
Classic hamstring mob
Lateral seam smash
OPTIONAL CONDITIONING
8 X 250M ROW
REST 1:1
2 MIN REST BT SETS 4-5