8/19/16

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

2 rounds

4 DB snatches

6 bench dips

8 kipping swings

10 DUs

A: Metcon (No Measure)

15 MIN EMOM:

MIN 1: 5 RING DIPS

MIN 2: 7 C2B

MIN 3: 30 DU

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

400M ROW

10 ALT DB SNATCHES

4 WALL WALKS

Mobility

Partner bilateral shoulder mob (Partner A lies on back with hands under low back, Parter B gently pushes down on shoulder)

Bonesaw calf smash

OPTIONAL CONDITIONING

800M SLED DRAG @ 60/45

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