7/18/16

CrossFit Boro – CrossFit

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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

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