11/17/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 8 X 4 GLUTE HAM RAISES

A2- 8 X 4 SINGLE LEG KB RDL

Warm-up

banded hip opener

super front rack

250m row

2 rounds

5 front squats

10 sec handstand hold

A: Front Squat (5 X 5 FRONT SQUATS @ 80%)

REST 90 SEC

B: Metcon (No Measure)

EMOM FOR 12 MIN

MIN 1: 10 OH WALKING LUNGES @ 45/35

MIN 2: 5 HSPU OR 2 WALL WALKS

C: 2k Row (Time)

Max Effort 2k Row

Core

4 ROUNDS

10 GHD SITUPS

15 SUPERMAN

Mobility

glute smash

quad smash

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