8/5/16

CrossFit Boro – CrossFit

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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

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