9/27/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

400M FARMERS CARRY

Warm-up

banded hamstring floss

90 sec on bike

2 rounds

3 hang cleans

5 thrusters

10 sec handstand hold

A1: Deadlift (5 X 5 DEADLIFTS @ 65%)

A2: Handstand Push-ups (5 X 6-8 HSPU)

REST 60 SEC

B: Metcon (6 Rounds for calories)

6 ROUNDS

20 SEC ME ON BIKE

40 SEC RECOVERY

C: 1 HANG CLEAN + 3 THRUSTERS (12 MIN EMOM)

Mobility

hamstring smash

posterior shoulder smash

OPTIONAL CONDITIONING

1 MILE SLED DRAG

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