8/16/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

A- 4 ROUNDS

30 SEC PALOFF PRESS

30 SEC HOLLOW HOLD

REST 30 SEC

Warm-up

Banded hamstring floss

Banded hip opener

3 rounds:

20 seconds on bike

5 cleans

5 S2OH

A: Metcon (No Measure)

FOR QUALITY

100 WALKING LUNGES

75 BANDED GOOD MORNINGS

50 WEIGHTED SIT UPS

***can break up however you want to

B: Metcon (Time)

3 ROUNDS

30/20 CAL BIKE

15 CLEAN AND JERKS

REST 2 MIN

RX: 155/103

SCALE AS NEEDED

Mobility

Glute smash

Classic hamstring mob

Suprapatellar pouch smash

Leave a comment