2/1/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

30 WALKING LUNGES

20 PUSH UPS

10 T2B

Warm-up

20 Banded good mornings

3 Rounds:

4 KB DL

4 KBS

4 Pullups

12 DU

A: Metcon (Time)

2 ROUNDS

50 RUSSIAN SWINGS

20 DU

B: Metcon (AMRAP – Rounds and Reps)

11 MIN AMRAP

12 DEADLIFTS @ 225/153

12 PULL UPS

Core

3 ROUNDS

10 GLUTE HAM RAISES

20 MED BALL PARTNER SITUPS

Mobility

Classic hamstring mob

Lateral seam smash

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