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CrossFit Boro – CrossFit
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