6/22/16

CrossFit Boro – CrossFit

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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

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