CrossFit Boro – CrossFit
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