10/24/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

12 BENT OVER ROWS @ 20% OF DL MAX

12 T2B

Warm-up

250m row

3 rounds

4 box jumps

5 push ups

6 walking lunges

7 hollow rocks

A: Metcon (No Measure)

4 ROUNDS

A1- 10 BOX JUMPS

A2- 20 ABMATS

**DB ON CHEST IF YOU WANT

B: Metcon (Time)

2 ROUNDS

1000M ROW

50 WALKING LUNGES

25 PUSH UPS

REST 90 SEC

Mobility

blue angel

hamstring smash

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