9/20/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 X 12 BATWING ROWS

Warm-up

10 Banded lunges per leg

3 rounds:

10 DU

5 Hang cleans

2 Burpees

A1: BACK RACK REVERSE LUNGES (3 X 12 REVERSE LUNGES @ 50% OF BS)

A2: Burpees (3 X 8 BURPEES )

REST 60 SEC

B: DU CIRCLE OF DEATH (DU CIRCLE OF DEATH FOR 8 MIN)

C: Metcon (Weight)

20 MIN EMOM

MIN 1: 3 TNG CLEANS

MIN 2: 15 DU

Mobility

Glute smash

Anterior shin smash

OPTIONAL CONDITIONING

800M SLED DRAG

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