7/7/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

10 SINGLE LEG HIP EXTENSIONS

20 BATWING ROWS

Warm-up

banded overhead distraction

3 rounds

5 kipping swings

5 S2OH

10 DUs

A: Metcon (No Measure)

EMOM FOR 12 MIN

5 T2B + 15 DU

B: Metcon (Time)

5 ROUNDS

1 BEAR CRAWL (TO WALL AND BACK)

3 MU

6 S2OH @ 135/93

**MU SCALE IS

3 BAR MU

6 C2B +6 RING DIPS

9 PULLUPS + 9 MATADOR DIPS

9 RING ROWS + 9 BENCH DIPS

Mobility

lateral seam smash

side deltoid smash

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