CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
A1- 10 SINGLE LEG REVERSE HYPER
A2- 10 SEATED DB OH PRESS
Warm-up
250m row
3 rounds:
4 Pullups
4 Thrusters
4 Hollow rocks
10 seconds HS hold
A: Metcon (No Measure)
EMOM FOR 12 MIN:
EVENS: 4-6 HSPU
ODDS: 20 SEC HOLLOW HOLD
B: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
1000M ROW
30 PULLUPS
30 THRUSTERS @ BAR
Mobility
Posterior shoulder smash
Barbell quad smash
OPTIONAL CONDITIONING
400M SLED DRAG AHAP