10/10/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

10 BENT OVER ROWS

30 DU

Warm-up

Banded bottom squat

3 rounds:

5 FS

5 Push press

5 Pushups

15 DU

A1: Front Squat (6 X 4 FRONT SQUATS @ 88+%)

A2: RUSSIAN TWIST (6 X 20 RUSSIAN TWISTS W/ SLAMBALL)

REST 2 MIN

B: Metcon (Time)

4 ROUNDS

12 THRUSTERS

24 DU

12 PUSH UPS

REST 30 SEC

RX: 95/63

Mobility

Barbell quad smash

Pec smash on rig

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