2/22/17

CrossFit Boro – CrossFit

View Public Whiteboard

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

Leave a comment