7/22/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A1- 20 SINGLE LEG KB RDL

A2- 6 STRICT PULL UPS

Warm-up

Hanging partner T-spine

200m run

3 rounds:

15 second HS hold

5 Bent over rows with bar

3 Burpees

A: Metcon (No Measure)

EMOM FOR 12

4 BURPEES

3 HSPU

B: Metcon (Weight)

EMOM FOR 18 MIN

MIN 1: 200M RUN

MIN 2: 6 BENT OVER ROWS

MIN 3: 5 S2OH

RX: 135/93

Mobility

Posterior shoulder smash

Foot smash or Anterior shin smash

OPTIONAL CONDITIONING

400M SLED DRAG AHAP

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