5/26/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

45 SEC RIGHT SIDE PLANK

100 BICYCLES

45 SEC LEFT SIDE PLANK

30 HOLLOW ROCKS

Warm-up

200m run

3 rounds:

10 GS

10 KBS

10 Ab mats

A: Metcon (Weight)

EMOM FOR 27 MIN

MIN 1: 200M RUN

MIN 2: 5 FRONT SQUATS FROM THE FLOOR @ 155/103

MIN 3: 10 BOX JUMP OVERS

B: Metcon (Time)

10 MIN CAP

40-30-20-10

AMERICAN SWINGS @ 53/35

ABMATS

Mobility

Gut smash

Anterior shin smash