CrossFit Boro – CrossFit
L2 Skill/Strength
15 MIN EMOM:
MIN 1: 2 WALL WALKS
MIN 2: 10 DB PULLOVERS
MIN 3: 15/12 CAL ROW
Warm-up
Super front rack
:90 sec on bike
2 rounds:
5 WB
5 Burpees
Then…
4 min to WU to HC + T
A: 1 HANG CLEAN + 2 THRUSTERS (EVERY 90 SEC FOR 7 ROUNDS)
B: Metcon (AMRAP – Rounds and Reps)
9 MIN AMRAP
15 WALLBALLS @ 20/14
12/8 CAL BIKE
8 BURPEES
Mobility
Couch stretch
VMO smash (inside knot on bottom of quad)
Conditioning
3 ROUNDS
20 PLANK REACHES
45 SEC SIDE PLANK
15 GHD SITUPS
45 SEC SIDE PLANK