11/29/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

40 T2B FOR TIME

Warm-up

Banded hamstring floss

Pigeon

KStar lunge

2 rounds:

1:00 min on bike

8 RDLs

8 CJ

A: Deadlift (7 X 3 DEADLIFTS @ 65%)

REST 45 SEC

B: Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

18 MIN AMRAP

20 CAL BIKE

20 CLEAN AND JERKS

**EACH ROUNDS THE C&J WEIGHT GOES UP

RX: 95/135/165/185/205

63/93/113/123/133

Core

C- 2 ROUNDS

20 GHD SITUPS

40 HIP EXTENSIONS

Mobility

Couch stretch

Classic hamstring mob

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