11/28/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

A1- 8 GLUTE HAM RAISES

A2- 20 RUSSIAN SWINGS HVY

REST 1 MIN

Warm-up

banded overhead distraction

3 rounds

10 strict press

10 DUs

10 front raises

5 cal bike

A: Strict Press (7 MIN EMOM RAMPING TO 1RM STRICT PRESS)

B: Push Press (7 MIN EMOM RAMPING TO A 1RM PUSH PRESS)

C: Bent Over Row (3 X 10 BENT OVER ROWS @ 20% OF DL MAX)

REST 1 MIN

D: Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

8 S2OH @ C

16 SUPERMAN

24 DU

Mobility

side deltoid smash

lateral seam smash

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