8/10/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

10 RING DIPS

3 WALL WALKS

Warm-up

10m Crab walk X 2

3 rounds:

5 WB

5 pushups

5 DL

A: DB bench press (4 X 8 DB BENCH)

B: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

25 WALLBALLS

20 DEADLIFTS

15 PUSH UPS

RX: 135/93

Mobility

Suprapatellar pouch smash

Blue angel

OPTIONAL CONDITIONING

8 X 250M ROW

1:1 REST WITH 3 MIN REST BT SETS 4-5

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