3/8/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

10 GOBLET SQUATS

20 PUSH UPS

200M RUN

Warm-up

10 Leg swings all directions

20 Banded good mornings

10 Sumo squat jumps

2 rounds:

8 Cal on bike

8 Sumo DL

A: Metcon (Weight)

2 ROUNDS

20 STRAIGHT LEG SUMO DEADLIFTS

20 DEADLIFTS @ 185/123

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

10 KB SUMO DL HIGH PULL @ 70/53

20 CAL BIKE

Mobility

Classic hamstring mob

Hamstring smash w/ Nova

Low back smash (if needed)

Conditioning

5 ROUNDS

20 HIP EXTENSIONS

10 GLUTE HAM RAISES

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