CrossFit Boro – CrossFit
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