CrossFit Boro – CrossFit
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