11/23/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

20 CAL ROW

15 T2B

20 DU

Warm-up

10 banded lunges per leg

3 rounds

100m row

10 lunges

8 push ups

6 box jumps

A: Metcon (5 Rounds for time)

5 ROUNDS

250M ROW

75 SEC REST

B: Metcon (Time)

3 ROUNDS

30 DB WALKING LUNGES

20 PUSH UPS

10 BOX JUMPS

REST 1 MIN

C: Renegade Row (4 X 8 DB RENEGADE ROWS)

Mobility

glute smash

pec smash w/ lax ball on rig

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