6/29/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

50 HSPU FOR TIME

Warm-up

Banded hamstring floss

Banded bottom squat

2 rounds:

7 RDLs

7 WB

7 Kipping swings

A: Deadlift (5 ROUNDS 10 UB DEADLIFTS )

@ 225/153

REST 1 MIN

B: Metcon (Time)

5 ROUNDS

10 THRUSTERS

20 WALLBALLS

10 PULL UPS

RX: 95/63 AND 20/14

SCALE AS NEEDED

Mobility

Barbell quad smash

Lateral seam smash

OPTIONAL CONDITIONING

4 ROUNDS

20 CALS ON BIKE FOR TIME

REST 2 MIN