1/25/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

20 BOX JUMPS

20 PUSH UPS

20 CAL BIKE

Warm-up

20 Banded good mornings

3 rounds:

5 RDL

5 Burpees

A: RDL (8 MIN EMOM 3 RDL @ 4040 TEMPO)

B: Metcon (Time)

21-18-15-12-9-6-3

DEADLIFTS @ 155/103

BAR FACING BURPEES

Mobility

Classic hamstring mob

Glute smash on NOVA

Conditioning

4 ROUNDS

30 DU

20 SUPERMAN

10 GLUTE HAM RAISES

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