9/1/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

200M SPRINT

6 BACK SQUATS @ 60%

REST 2 MIN

Warm-up

Banded hamstring floss

200m run

2 rounds:

8 KBS

4 Burpees

A: Deadlift ( 8 ROUNDS 3 DL @ 75% DL MAX)

REST 45 SEC

B: Metcon (AMRAP – Rounds)

EVERY 4 MIN FOR 5 ROUNDS

10 RUSSIAN SWINGS

400M RUN

10 BURPEES

***SCORE IS NUMBER OF ROUNDS COMPLETED***

Core

C- 3 ROUNDS OF TABATA PLANKS

Mobility

Hamstring smash on NOVA

Foot smash

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