2/17/17

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CrossFit Boro – CrossFit

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L2 Skill/Strength

5 X 5 DB BENCH PRESS @ HVY

Warm-up

KStar lunge

Pigeon

2 rounds:

6 AS

6 Push jerks

6 Kipping swings (or T2B)

6 BJ

A: Back Squat (5 X 5 BACK SQUATS @ 75%)

REST 1 MIN

B: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

30 PUSH JERKS @ 115/80

30 BOX JUMPS @ 24/20

30 CAL ROW

30 T2B

Mobility

Rhomboid smash

Banded OH distraction

Conditioning

150 CAL BIKE RECOVERY

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