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CrossFit Boro – CrossFit

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L2 Skill/Strength

4 X 100M PER ARM WAITERS WALK WITH KB

**BONUS POINTS FOR KEEPING IT BOTTOMS UP

Warm-up

Dynamic WU: Down only

High knee pull → lunge

Inchworms

Sprint X 4

2 rounds:

4 Hang cleans

16 DU

A1: BACK RACK REVERSE LUNGES (4 X 12 BACK RACK REVERSE LUNGES @ 30% 1RM BS)

A2: GLUTE BRIDGES (4 X 15 GLUTE BRIDGES WITH DB)

Core

B- 4 ROUNDS

25 ABMATS

25 SUPERMAN

**12 MINS TO COMPLETE

C: Metcon (Weight)

12 MIN EMOM

EVENS: 3 HANG CLEANS @ 65%

ODDS: 20 DU + 5 BURPEES

Mobility

Glute smash

Foot smash

OPTIONAL CONDITIONING

25 MIN SLED DRAG @ 45/35

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