4/5/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

EMOM FOR 10 MIN

EVENS: ROW 250M

ODDS: 3/2 MU

Warm-up

Banded bully

:90 bike

3 rounds:

4 Dips

5 WB

6 Pushups

Then…

4 min to WU to BP

A: Close Grip Bench (6 X 5 TEMPO CGBP @ 65% @ 3011)

REST 75 SEC

B: Metcon (Time)

5 ROUNDS

7 RING DIPS

14 WALLBALLS @ 20/14

21 CAL BIKE

REST 1 MIN

Mobility

Pec smash on rig

Suprapatellar pouch smash

Conditioning

800M SLED DRAG

SWITCH DIRECTIONS EVERY 200M @ 70/50

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