5/16/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

A- 4 X 4 TGU EACH ARM

B- 3 X 10 GLUTE HAM RAISES

Warm-up

400m run

KStar lunge

2 rounds:

10 Walking lunges

10 Pushups

10 Standing torso twists

A: SINGLE DB OH WALKING LUNGES (4 X 16 SINGLE DB OH WALKING LUNGES @ 55/35)

REST 1 MIN

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

200M RUN

10 FLOOR PRESSES @ 135/93

20 RUSSIAN TWISTS @ 20/15 DB

Mobility

Glute smash

Partner bilateral shoulder int rot mob (Partner A lays on back with hands under hips, Partner B GENTLY presses shoulders down)

Conditioning

9 X 1:40 ROW

20 SEC REST

**IT’S IN MONITOR

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