2/8/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

20 STEP UPS

10 PUSH PRESS @ 95/63

200M RUN

Warm-up

10 Leg swings all directions

15 Banded good mornings

3 rounds:

8 DU

4 Burpees

A: Metcon (AMRAP – Rounds)

DEATH BY……

DEADLIFTS + BAR FACING BURPEES @ 225/153

1+1

2+2

ETC UNTIL YOU CAN’T FINISH BOTH IN THE MIN

B: Metcon (Time)

200 DU FOR TIME

Mobility

Bonesaw calf smash

Classic hamstring mob

Conditioning

5 ROUNDS

10 HIP EXTENSIONS

10 GLUTE HAM RAISES

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