12/30/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

7 GLUTE HAM RAISES

20 REAR DELT RAISES/EACH

Warm-up

20 Banded good mornings

10 Burpees

3 rounds:

10 DU

6 RDL

A: Deadlift (DEADLIFT ON 2 MIN TIMER)

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 88%

1 @ 90%

1 @ 95%

1 @ FIND NEW MAX

B: Metcon (3 Rounds for reps)

Partner WOD

BREAK WORK HOWEVER

FOCUS ON OPENING HIPS!!!

6 MIN AMRAP

75 DU -BUY IN ONLY

21 DEADLIFTS @ 225/153#

21 BAR FACING BURPEES

REST 90 SEC

5 MIN AMRAP

75 DU -BUY IN ONLY

15 DEADLIFTS @ 275/173#

15 BAR FACING BURPEES

REST 90 SEC

4 MIN AMRAP

75 DU -BUY IN ONLY

9 DEADLIFTS @ 315/193#

9 BAR FACING BURPEES

Core

C- ACCUMULATE 3 MIN IN PLANK

Mobility

Classic hamstring mob

Low back smash

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