2016 Fittest of the Fall WOD #1

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X 20 SINGLE LEG KB RDL

A2- 4 X 4 KANG SQUATS

https://www.youtube.com/watch?v=4OBvQnHz5R0

Warm-up

banded overhead distraction

1:30 on bike

3 rounds

5 S2OH

5 overhead squats/front squats

10 DUs/singles

5 MINS TO GET BAR SET UP AND TO STRATEGIZE WITH YOUR PARTNER

A: Metcon (Time)

FITTEST OF THE FALL PARTNER WOD #1

RX FOR TIME

50 S2OH @ 115/73

50 CALS ON BIKE

50 OHS @ 115/73

50 DU EACH

50 S2OH @ 115/73

SCALED FOR TIME

50 S2OH @ 75/53

50 CALS ON BIKE

50 FRONT SQUATS @ 75/53

50 SINGLES EACH

50 S2OH @ 75/53

Mobility

barbell quad smash

barbell internal rotation smash

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