CrossFit Boro – CrossFit
L2 Skill/Strength
45 GHD SITUPS
90 HIP EXTENSIONS W/ 1 SEC PAUSE @ TOP
**IF YOU DID GHD THE LAST 2 WEEKS, IF ONLY LAST WEEK THEN 40 GHD, IF NONE THEN ONLY 30 GHD
Warm-up
banded bully
3 rounds
5 bench dips
3 burpees
5 kipping swings
3 box jumps
A: DB Tate Press (4 X 12 DB TATE PRESS)
B: Metcon (No Measure)
EMOM FOR 24 MIN:
MIN 1: 6 RING DIPS OR MATADOR DIPS
MIN 2: 7 BURPEE BOX JUMPS
MIN 3: 6 C2B OR 8 PULL UPS
Mobility
tricep smash
blue angel
Core
2 MIN D BALL WALK @ 120/80