7/6/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

50 HAND RELEASE PUSH UPS

Warm-up

4 rounds:

7 Banded good mornings

7 Kipping swings

7 KBS

7 AS

A: Snatch Grip Deadlift (7 X 3 SNATCH GRIP DL @ 100% OF SNATCH MAX)

REST 60 SEC

B: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

5 T2B

10 GOBLET SQUATS

15 RUSSIAN SWINGS

RX: 53/35

C: 500m Row (Time)

Max Effort 500m Row

Mobility

Classic hamstring mob

KB quad smash

OPTIONAL CONDITIONING

5 ROUNDS

15/12 CAL BIKE

REST 90 SEC

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