8/25/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

100M SPRINT

6 BACK SQUATS @ 60%

REST 2 MIN

Warm-up

20 Banded good mornings

:90 sec on bike

3 rounds:

9 sec HS hold

9 KBS

A: RDL (8 ROUNDS 3 RDL @ 65% DL MAX)

REST 30 SEC

B: Metcon (AMRAP – Rounds and Reps)

13 MIN AMRAP

12 RUSSIAN SWINGS

10 CAL BIKE

8 HSPU

Core

C- 2 MIN HEAVY D BALL WALK

Mobility

Classic hamstring mob

Neck tack and floss

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