CrossFit Boro – CrossFit
L2 Skill/Strength
5 ROUNDS
A1- 30 SEC HALF KNEELING PALOFF PRESS
A2- 30 SEC WAITERS CARRY WITH KB
Warm-up
2 rounds:
10 sec ME row
10 sec ME bike
10 second hollow hold
10 lunges
A1: Back Rack Lunge (4 X 10/LEG BACK RACK LUNGES @ HEAVY)
A2: Hollow Hold (4 X :45 HOLLOW HOLD)
Accumulate 45 sec
B: Metcon (6 Rounds for calories)
6 ROUNDS
90 SEC ROW @ 85-95%
REST 90 SEC
90 SEC BIKE @ 85-95%
REST 90 SEC
**ON ROWER TRY AND MAINTAIN A CERTAIN SPLIT TIME SETS ACROSS BUT TRACK CALS FOR SCORING
**ON BIKE TRY AND MAINTAIN A CERTAIN NUMBER OF RPM SETS ACROSS, MALES @ 60+ FEMALES @ 45+ BUT TRACK CALS FOR SCORING
Mobility
Glute smash
Banded hip opener
Conditioning
1.5 MILE SLED DRAG @ 45/25