12/8/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

20 WEIGHTED ABMATS

10 RING DIPS

Warm-up

Banded OH distraction

3 rounds:

5 WB

5 KB

5 Pullups

Then…

5 Burpees

A: Pull-ups (PULL UP PRACTICE FOR 5 MIN)

B: Metcon (Time)

4 ROUNDS

20 WALLBALLS

20 RUSSIAN SWINGS

20 BURPEES

20 PULL UPS

C: Metcon (Weight)

ON YOUR OWN

400M DB FARMERS WALK

**EACH BREAK – 10 AIR SQUATS

Mobility

Lateral seam smash

KB quad smash

OPTIONAL CONDITIONING

8 X 250M ROW

1:1 REST

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