CrossFit Boro – CrossFit
L2 Skill/Strength
5 ROUNDS
A1- 30 SEC HALF KNEELING PALOFF PRESS
A2- 30 SEC WAITERS CARRY WITH KB
Warm-up
200m run
Dynamic WU:
High knee pulls
Lunge
Flamingos
250m row
A: 1 LEFT LUNGE + 1 RIGHT LUNGE + 1 GOBLET SQUAT (4 ROUNDS WITH 2 KB 10 REPS)
RX: 53/35 EACH HAND
SCALED: 35/27 EACH HAND
B: Metcon (10 Rounds for time)
10 ROUNDS
250M ROW
1:1 REST WITH 3 MIN BT SETS 5 AND 6
Mobility
Quad smash with KB
Hamstring mob on KB
Conditioning
1 MILE SLED DRAG @ 50/35