CrossFit Boro – CrossFit
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