7/12/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

A1- 30 SEC HALF KNEELING PALOFF PRESS

A2- 30 SEC WAITERS CARRY WITH KB

Warm-up

KStar lunge

Pigeon

3 rounds:

10 Cal row

10 Lunges

10 AS

10 DU

A: Metcon (Weight)

A1- 4 ROUNDS WITH 2 KB

10 REPS

1 LEFT LUNGE +

1 RIGHT LUNGE +

1 GOBLET SQUAT

A2- 4 X 40 FLUTTERKICKS

B: Metcon (Time)

FOR TIME

40 CALS ON ROWER

40 DU

30 CALS ON ROWER

30 DU

20 CALS ON ROWER

20 DU

10 CALS ON ROWER

10 DU

Mobility

Anterior shin smash

Suprapatellar pouch mob

OPTIONAL CONDITIONING

4 X 100M SPRINT

WALK BACK RECOVERY

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