CrossFit Boro – CrossFit
L2 Skill/Strength
5 ROUNDS
20 GOBLET SQUATS
15 PUSH UPS
200M RUN
Warm-up
10 Leg swings all directions
2 rounds:
100m row
10 KBS
3 Kipping swings (any variations)
A: Metcon (Weight)
5 ROUNDS
10 SNATCH GRIP DEADLIFTS @ 185/123
2 MU OR 4 C2B OR 6 PULLUPS OR 10 RING ROWS
***FOCUS ON FORM***
B: Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
200M ROW
20 RUSSIAN SWINGS 53/35
20 WALKING LUNGES
Mobility
Classic hamstring mob
Pigeon
Conditioning
5 ROUNDS
10 HIP EXTENSIONS
10 GLUTE HAM RAISES