CrossFit Boro – CrossFit
L2 Skill/Strength
3 ROUNDS
A1- 12 BACK RACK REVERSE LUNGES @ 30% 1RM BS
Warm-up
Oly wall squat
Banded hamstring floss
2 rounds:
15 DU
12 AS
9 RDL
6 Lunges
3 Burpees
A1: 1 1/4 Front Squats (4 X 6 1 ¼ FRONT SQUATS @ 60% 1RM FS)
A2: RDL (4 X 6 RDL @ 55% 1RM DL)
REST 2 MIN
B: Metcon (Time)
5 ROUNDS
10 BOX JUMPS 24/20
10 BURPEES
20 DB WALKING LUNGES
RX: 25/15 EACH HAND
Core
C- 45 GHD + 80 HIP EXTENSIONS
Mobility
Couch stretch
Classic hamstring mob
Glute smash