7/12/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

50 FT HEAVY SLED DRAG BACKWARDS WITH HANDS HOLDING STRAPS

200M RUN

REST 2 MIN

Warm-up

banded overhead distraction

3 rounds

5 DB snatch

5 step ups

5 scap pull ups

A: Metcon (Time)

60 ALT DB SNATCHES @ 55/35

**EACH BREAK IS 10 BURPEES

B: Metcon (No Measure)

EMOM FOR 18 MIN

MIN 1: 14 ALT BOX STEP UPS

MIN 2: 5 STRICT PULLUPS OR 7 RR

MIN 3: 2 PER SIDE TGU

Mobility

glute smash

lateral seam smash

Core

3 ROUNDS

45 SEC RIGHT SIDE PLANK

1 MIN FACEDOWN GHD HOLD

45 SEC LEFT SIDE PLANK

30 HOLLOW ROCKS

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