6/24/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

5 ROUNDS

8/LEG SINGLE LEG KB RDL

10 BATWING ROWS W/ 3 SEC PAUSE @ TOP

Warm-up

Partner hanging t-spine mob

Banded ankle mob (facing away from rig)

10 PVC OHS on wall

2 rounds:

3 BJ

4 kipping swings (rings or rig)

5 pushups

6 lunges

A: Metcon (Weight)

EMOM FOR 15 MIN:

MIN 1: 6 OHS

MIN 2: 2 MU

MIN 3: 6 BOX JUMPS
**Choose your weight for OHS

**Muscle Up Scales

4 C2B + 4 Ring Dips

6 Pull Ups + 6 Matador Dips

9 Ring Rows + 9 Bench Dips

B: Metcon (Time)

5 ROUNDS

200M RUN

10 PUSH UPS

20 WALKING LUNGES

Mobility

Glute smash

Foot smash

OPTIONAL CONDITIONING

SLED DRAG FOR 800M @ 80/60

Leave a comment