3/6/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

6 ROUNDS

5 FRONT SQUATS @ 70%

7 HSPU

Warm-up

banded hip opener

banded hamstring floss

2 rounds

5 wallballs

5 RDLs

5 C &Js

10 DUs

A: Metcon (Weight)

EMOM FOR 8 MIN:

18/14 WALLBALLS

B: Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

25 DU

10 DEADLIFTS @ 225/153

C: Metcon (AMRAP – Reps)

2 MIN MAX C&J @ 135/93

Mobility

low back smash

barbell internal rotation

Conditioning

800M SLED DRAG @ 60/45

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