10/25/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

400M FARMERS CARRY

Warm-up

Banded hamstring floss

2 rounds:

5 Kipping swings (BIG)

5 Cleans

5 Burpees

15 DU

A1: RDL (4 X 8 RDL)

A2: Toes-To-Bar (4 X 8 T2B OR 16 LAT PULLDOWNS)

B: Metcon (No Measure)

10 MIN EMOM

MIN 1: 10 BURPEES

MIN 2: 25 DU

C: Metcon (Weight)

5 MIN EMOM

3 SQUAT CLEANS @ 60%

Mobility

Lateral seam smash

Gut smash on slam ball

OPTIONAL CONDITIONING

1 MILE SLED DRAG