CrossFit Boro – CrossFit
L2 Skill/Strength
2 ROUNDS
15 BOX JUMPS
20 PUSH PRESS @ 95/63
800M RUN
Warm-up
banded hamstring floss
3 rounds
5 RDLs
10 DUs
A: Deadlift (BUILD TO A HEAVY 3 REP DEADLIFT IN 12 MIN)
B: Metcon (Time)
5 ROUNDS
15 SUMO DL
30 DU
L2: 185/123
RX: 155/103
SCALED: 115/73 AND 50 SINGLES
Mobility
low back smash
couch stretch
Conditioning
4 X 20 BAND PULL THRU
http://conjugatefitness.wistia.com/medias/a94gmd98sw
4 X 15 BB HIP BRIDGE
http://conjugatefitness.wistia.com/medias/850pbklrok
4 X 8 STRICT REVERSE HYPER
http://conjugatefitness.wistia.com/medias/ph269q047x
3 MIN AD FOR CALS X 4
REST 5 MIN