7/19/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A- 20 RUSSIAN TWISTS

Warm-up

Banded bottom squat

250m row

3 rounds:

5 cleans

10 lunges

A: Metcon (Weight)

4 ROUNDS

A1- 16 BACK RACK WALKING LUNGES

A2- 15 WEIGHTED SIT UPS

(HUG THE DB ON YOUR CHEST)

B.: Metcon (Calories)

5 ROUNDS

5 TNG SQUAT CLEANS

1 MIN ROW FOR CALS

REST 1 MIN

RX: 155/103

Mobility

Barbell quad smash

Pigeon

OPTIONAL CONDITIONING

25 MIN SLED DRAG @ 45/35

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