7/25/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

A- 30 MONSTER WALKS IN EACH DIRECTION

3 ROUNDS

B1- 12 BACK RACK REVERSE LUNGES @ 30% 1RM BS

B2- 15 GLUTE BRIDGES WITH BARBELL

Warm-up

KStar lunge

Pigeon

2 rounds:

15 DU

10 AS

5 Pushups

3 minutes to WU to FS

A: 1 1/4 Front Squats

2 X 6 1 ¼ FRONT SQUATS @ 60% 1RM FS

2 X 6 1 ¼ FRONT SQUATS @ 65% 1RM FS

REST 2 MIN BT ALL SETS

B: CLEAN HIGH PULLS (4 X 3 @ 80% OF CLEAN MAX)

REST 60 SEC

C: Metcon (Time)

5 ROUNDS

20 DU

10 BOX JUMPS

5 MAN MAKERS

RX: 35/25

Mobility

Quad smash with DB

Anterior shin smash

Core

OPTIONAL

50 GHD / 85 HIP EXTENSIONS

Leave a comment