CrossFit Boro – CrossFit
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