8/23/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

5 ROUNDS

10 BAT WING ROWS

15 REAR DELT RAISES/ARM

Warm-up

10 Banded lunges per leg

3 rounds:

5 Pushups

5 Kipping swings

5 Cleans

15 DU

A1: BACK RACK REVERSE LUNGES (4 X 16 BACK RACK REVERSE LUNGES @ 40% OF BS)

A2: Push Up (4 X 15)

B: Double Unders (DU CIRCLE OF DEATH FOR 8 MIN)

C: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

20 DU

15 T2B

10 HANG SQUAT CLEANS @ 35%

Mobility

Anterior shin smash

Serratus smash on roller (behind pec but in front of lat muscle)

OPTIONAL CONDITIONING

8 MIN EMOM

15/10 CAL ROW

Leave a comment