7/17/17

CrossFit Boro – CrossFit

View Public Whiteboard

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

Leave a comment