12/19/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

15 SCAP PULL UPS

15 DU

15 LAT PULL DOWNS

15 GOBLET SQUATS @ 53/35

Warm-up

Sink mob

Super front rack

3 rounds:

6 Pushups

6 Hang cleans

6 Kipping swings

A: Close Grip Bench (3 X 8 TEMPO CGBP @ 30X1)

REST 60 SEC

**RAMP TO HEAVY 8 WITH GOOD FORM

B: Metcon (Time)

4 ROUNDS

12 PWR CLEANS

8 T2B

Core

ON YOUR OWN

C- 4 ROUNDS

8 GLUTE HAM RAISES

16 WEIGHTED ABMATS

Mobility

Classic hamstring mob

Blue angel

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