CrossFit Boro – CrossFit
L2 Skill/Strength
3 ROUNDS
20 CALS ON BIKE
20 BAR ONLY THRUSTERS
REST 90 SEC
Warm-up
20 banded good mornings
200m run
10 Hip bridges
2 rounds:
3 Burpees
6 KBS
A: AXLE BAR DEADLIFTS (7 ROUNDS 5 AXLE BAR DEADLIFTS @ HVY )
REST 30 SEC
B: Metcon (AMRAP – Rounds and Reps)
14 MIN AMRAP
200M RUN
10 BURPEES
15 RUSSIAN SWINGS @ 53/35
Mobility
Classic forearm stretch
QL Smash
Conditioning
3 ROUNDS
10 GLUTE HAM RAISES
20 REVERSE HYPER
30 SUPERMAN
3 MIN BIKE FOR CALS X 4