11/30/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

8 BURPEES

8 C2B

Warm-up

banded hip opener

3 rounds:

7 AS

7 BJ

7 Snatches

A: Metcon (No Measure)

EMOM FOR 10 MIN

20 AIR SQUATS

B: Metcon (Weight)

EVERY 3 MIN FOR 5 ROUNDS

8 PUSH UPS

8 BOX JUMPS

8 SNATCHES @ 40%

C: Renegade Row (30 DB RENEGADE ROWS)

Mobility

Quad smash

Bonesaw calf smash