CrossFit Boro – CrossFit
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