12/23/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

12 RDL @ HVY

30 SEC FLEXED ARM BAR HANG

Warm-up

20 Banded good mornings

3 rounds:

8 Kipping swings

8 AS

8 KBS

A: Deadlift (3 X 8 TEMPO DEADLIFTS @ 30X1)

REST 60 SEC

**RAMP TO HEAVY 8 WITH GOOD FORM

B: Metcon (Time)

PARTNER WOD FOR TIME

20 ALT BURPEES

100 DOUBLE-UNDERS/300 SINGLES

20 ALT BURPEES

100 ABMATS

20 ALT BURPEES

100 PULL-UPS

20 ALT BURPEES

100 WALL-BALLS 20/14

20 ALT BURPEES

100 KB SWINGS 53/35

20 ALT BURPEES

100 2 COUNT FLUTTERKICKS

20 ALT BURPEES

100 T2B OR K2E

Mobility

Couch stretch

Gut smash on KB (bell area – not handle)