10/7/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

25 DU

3 BAR MU OR 8 C2B

Warm-up

banded overhead distraction

1:30 seconds on bike

10 DUs

10 push ups

10 sec handstand hold

10 thrusters

10 snatches

A: Metcon (Time)

BIKE 10 CALS

20 DU

REST 1 MIN

BIKE 15 CALS

30 DU

REST 1 MIN

BIKE 20 CALS

40 DU

B: Metcon (Time)

25 MIN CAP

TEAMS OF 3:

50 PUSH UPS

50 CAL BIKE

50 THRUSTERS @ 95/63

50 HSPU

50 CAL BIKE

50 SNATCH @ 115/73

50 BURPEES

50 CAL BIKE

50 CLEAN & JERK @ 135/93

Mobility

couch stretch

barbell internal rotation smash

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