CrossFit Boro – CrossFit
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