3/15/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

12 DB STEP UPS

10 DB PUSH PRESS

12 CAL BIKE

Warm-up

20 Banded good mornings

3 rounds:

2 D Ball to shoulder

10 DU

A: Deadlift (5 ROUNDS 10 DEADLIFTS @ 255/173)

REST 2 MIN

B: Metcon (AMRAP – Rounds)

EVERY 90 SEC FOR 6 ROUNDS

5 D BALL TO SHOULDER

20 DU

**SCORE IS ROUNDS COMPLETED**

Mobility

Bonesaw calf smash

Hamstring smash

Conditioning

4 ROUNDS

12 GLUTE HAM RAISES

20 REVERSE HYPER @ 75/50

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