3/13/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

EMOM FOR 14 MIN

MIN 1: 10 GOBLET SQUATS @HVY

MIN 2: 5-7 HSPU

Warm-up

Super front rack

Banded bottom squat

3 rounds:

15 DU

5 Thrusters

Then…

4 min to WU for FS

A: Front Squat (7 X 3 FRONT SQUATS @ 75%+)

REST 1 MIN

B: Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

30 DU

20 WALLBALLS @ 20/14

10 THRUSTERS @ 95/63

Mobility

Barbell quad smash

Suprapatellar pouch smash

Conditioning

EMOM FOR 12 MIN:

MIN 1: 15/12 CAL BIKE

MIN 2: 10 RUSSIAN SWINGS

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