CrossFit Boro – CrossFit
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