3/14/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

12 MIN EMOM

MIN 1: 20 SEC L SIT HOLD

MIN 2: 5 RUSSIAN DIPS

MIN 3: 5 STRICT PULL UPS

Warm-up

12 Cal row

15 Hollow rocks

2 rounds:

4 Pushups

4 BJ

Then…

5 min to WU for Cleans

A: 1 CLEAN + 1 HANG CLEAN + 1 FRONT SQUAT +1 JERK (10 MIN EMOM)

B: Metcon (AMRAP – Rounds and Reps)

11 MIN AMRAP

15/12 CAL ROW

12 PUSH UPS

10 BOX JUMPS

Mobility

Anterior shin smash

Pec smash on rig

Conditioning

55 GHD SITUPS/ 110 HIP EXTENSIONS