10/26/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

400M DB FARMERS CARRY

@ 55/35

**EVERY DROP = 400M RUN

Warm-up

200m run

10 leg swings front/back

10 leg swings side/side

10 arm circles forward

10 arm circles backward

3 rounds:

3 HSPU

3 RDLs

3 Kipping swings

A: Handstand Push-ups (5 ROUNDS 8 HSPU)

REST 45 SEC

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

20/15 CAL BIKE

10 HANG CLEANS

20 D BALL TO SHOULDER

10 DEADLIFTS

20 PULL UPS

RX: 155/103 AND 80/50

Mobility

Low back smash

Side deltoid smash

Banded OH distraction

OPTIONAL CONDITIONING

5 X 250M ROW

1:1 REST

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