1/18/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

20 GOBLET SQUATS

15 PUSH UPS

20 CAL BIKE

Warm-up

10 Hip bridges (glute activation)

20 Banded good mornings

3 Rounds:

6 KBS

3 Kipping swings (Big)

A: Deadlift (3 X 10 DEADLIFTS @ 225/153)

REST 1 MIN

B: Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

20 RUSSIAN SWINGS

10 T2B

REST 2 MIN

C: Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

15 SDLHP @ 95/63

15 PULL UPS

REST 2 MIN

D: Metcon (AMRAP – Reps)

6 MIN AMRAP

30 CAL BIKE

MAX REPS BAR MU
BAR MU SCALES:

C2B

PULL UPS

RING ROWS

Mobility

Couch stretch

Hamstring smash w/ NOVA

Conditioning

5 ROUNDS

10 HIP EXTENSIONS

10 GLUTE HAM RAISES

1 MILE SLED DRAG @ 50/35

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