7/6/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

200M EACH SIDE SUITCASE CARRY

**HEAVY IN ONE HAND ONLY

Warm-up

k star lunge

pigeon

10 cal row

2 rounds

10 lunges

5 air squats

10 sec plank hold

A: 1 LEFT LUNGE + 1 RIGHT LUNGE + 1 GOBLET SQUAT (ACCUMULATE 24 REPS @ 2 KB)

RX: 55/35

Scaled: 35/26

B: Metcon (No Measure)

6 ROUNDS NOT FOR TIME

20 RUSSIAN TWISTS @ DB

20 CAL ROW

Mobility

glute smash

gut smash

Conditioning

400M SLED AHAP