7/3/17

CrossFit Boro – CrossFit

View Public Whiteboard

Endurance Class

30 MIN AMRAP

100 m run

10 slam balls 30/20

10 Step-ups YES STEP-UPS

10 UB wallballs

500 m row

50 ft waiters carry 53/35 (right arm)

50 ft waiters carry 53/35 (left arm)

50 ft walking lunges

25 ab mat sit-ups

25 DUBS

L2 Skill/Strength

4 ROUNDS

4 WEIGHTED PULLUPS

6 GLUTE HAM RAISES

Warm-up

banded hamstring floss

banded overhead distraction

1:00 on bike

2 rounds

5 strict press

5 push ups

10 sec plank hold

A: Strict Press (8 MIN EMOM BUILDING TO 1RM STRICT PRESS)

B: DB Tate Press (4 X 8 DB TATE PRESS)

https://conjugatefitness.wistia.com/medias/bhwu0recw3

C: Metcon (Time)

FOR TIME

30 DEADLIFTS @ 225/153

40 CAL BIKE

50 PUSH UPS

D: Metcon (Time)

100 ABMATS FOR TIME

Mobility

low back smash + psoas smash (lax ball on low back & KB on psoas; can be done with feet on the wall)

tricep smash

Leave a comment