CrossFit Boro – CrossFit
L2 Skill/Strength
5 ROUNDS
250M ROW @ 90%
6 BACK SQUATS @ 60%
REST 2 MIN
Warm-up
20 Banded good mornings
400m run
2 rounds:
8 KBS
8 Push press
A: Deadlift (6 ROUNDS 4 DL @ 80% DL MAX)
REST 45 SEC
B: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
15 RUSSIAN SWINGS @ HVY
200M RUN
7 PUSH PRESS @ 115/73
Core
ON YOUR OWN
90 SEC UB HEAVY D BALL WALK
Mobility
Couch stretch
Psoas mob
QL Low back smash