5/5/17

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

3 ROUNDS

30 ABMATS

20 RUSSIAN TWISTS @ 35/26KB

30 SEC PLANK

Warm-up

Partner shoulder extension stretch

20 Banded good mornings

3 rounds:

6 Bench dips

4 Hollow → Superman roll

2 D Ball pick up (DO NOT go to shoulder…pick it up and drop it)

A: Metcon (Weight)

EMOM FOR 18 MIN

MIN 1: 6 RING DIPS

MIN 2: 20 SUPERMAN

MIN 3: 6 D BALL TO SHOULDER @ 120/80

B: Deadlift (7 X 3 DEADLIFTS @ 315/203)

REST 90 SEC

Mobility

Classic hamstring mob

Pec smash on rig

Tricep smash

Conditioning

7 X 800M RUN

1:1 REST

Leave a comment