CrossFit Boro – CrossFit
***WEAR LONG SOCKS FOR ROPE CLIMBS TOMORROW***
L2 Skill/Strength
200M EACH SIDE SUITCASE CARRY
**HEAVY IN ONE HAND ONLY
Warm-up
k star lunge
pigeon
2 rounds
150 m row
6 step ups
10 sec hollow hold
A: Metcon (Weight)
4 ROUNDS
A1- 8 EACH LEG DB STEP UPS TO 20”
A2- 20 HOLLOW ROCKS
A3- 20 SUPER MAN
B: Metcon (9 Rounds for distance)
9 X 1:40 ROW/0:20 REST
Mobility
banded hip opener
glute smash w/ lax ball
Conditioning
1 MILE SLED DRAG @ 50/35
400 FW 400 BW X 2