2/7/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

12 MIN EMOM

MIN 1: 20 SEC L SIT HOLD

MIN 2: 5 RUSSIAN DIPS

MIN 3: 5 STRICT PULL UPS

Warm-up

1:00m row

2 rounds:

6 WB

6 Lunges

6 Pushups

Then…

Burgener WU

A: Snatch (EVERY 40 SEC FOR 15 ROUNDS 1 SNATCH @ 80%+)

B: Metcon (2 Rounds for reps)

7 MIN AMRAP

20 CAL ROW

20 DB WALKING LUNGES

20 PUSH UPS

REST 2 MIN

5 MIN AMRAP

400M RUN

AMRAP WALLBALLS IN REMAINING TIME

***400M RUN DOES NOT COUNT AS A REP***

Mobility

Glute smash

Blue angel

Conditioning

FOR TIME

80 HIP EXTENSIONS

50 GHD SITUPS

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