5/23/17

CrossFit Boro – CrossFit

**WEAR LONG SOCKS FOR ROPE CLIMBS TOMORROW**

View Public Whiteboard

L2 Skill/Strength

4 ROUNDS

A1- 10 EACH HALF KNEELING LANDMINE PRESS

A2- 8 PARTNER GLUTE HAM RAISES

Warm-up

To wall and back:

High knee pull to lunge

3 rounds:

7 Pushups

7 Cal bike

7 Cal row

A: DB Step Ups (4 X 20 ALT DB STEP UP TO 20”)

REST 90 SEC

B: Metcon (Time)

FOR TIME

40 CAL BIKE

30 BAR PUSH UPS

**ON RIG 6” FROM GROUND

40 CAL ROW

20 CAL BIKE

20 BAR PUSH UPS

20 CAL ROW

10 CAL BIKE

10 BAR PUSH UPS

10 CAL ROW

Core

C- ON YOUR OWN

4 X 12 GHD SITUPS

Mobility

Pec smash on rig

Couch stretch

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