7/1/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

8/LEG SINGLE LEG KB RDL

10 BATWING ROWS W/ 3 SEC PAUSE @ TOP

Warm-up

5 min AMRAP:

10 second HS hold

2 Burpees

3 BJ

4 Kipping swings (BIG)

5 PC

6 Ring rows

7 DU

A: Metcon (Weight)

EMOM FOR 12 MIN:

MIN 1: 6 PWR CLEANS

MIN 2: 4 BURPEE BOX JUMP OVERS

MIN 3: 2 BAR MU

B: Metcon (Time)

4 ROUNDS

50 DU

30 RING ROWS

10 HSPU

Mobility

Side deltoid smash

Anterior shin smash

Rhomboid smash

OPTIONAL CONDITIONING

SLED DRAG FOR 800M @ 80/60

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