9/26/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

12 BENT OVER ROWS @ 20% OF DL MAX

12 T2B

Warm-up

KStar lunge

Pigeon

PVC Ext rotation mob

3 rounds:

15 Jumping jacks

5 Pushups

A1: Front Squat (3 X 8 FRONT SQUATS @ MOD HEAVY)

**VETERANS SHOOT FOR 75%

A2: Side Plank (30 SEC SIDE PLANK PER SIDE)

REST 1 MIN AFTER A1+A2

B: Metcon (Time)

6 Rounds

10 BOX JUMPS

**STEP DOWN

10 PUSH UPS

REST 45 SEC

Mobility

Quad smash on roller

Bonesaw calf smash

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