9/16/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

10 MIN EMOM

EVENS: 6 RING DIPS

ODDS: 10 CAL ROW

Warm-up

:30 on bike

:30 on rower

X 2

Then…

2 rounds:

5 Kipping swings (try to get your hips to bar)

5 Hang cleans

5 Cal row

A: Metcon (4 Rounds for calories)

4 ROUNDS

15 SEC MAX CALS ON BIKE

2 MIN SLOW SPIN

B: Metcon (Time)

5 ROUNDS

3 BAR MU

6 HANG CLEANS @ 50%

15/12 CAL ROW

Mobility

Partner bilateral should mob (Partner A on ground, both hands under low back – Partner B GENTLY pushes shoulders down) — 3 minutes per partner!!

OPTIONAL CONDITIONING

1 MILE SLED DRAG

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