8/11/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

60 GHD SITUPS

120 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

sink mobility

3 rounds

100m run

5 push ups

A: Close Grip Bench (1 & ½ CGBP 8 X 3 )

**WEIGHT SETS ACROSS

REST 1 MIN

B: Metcon (Weight)

EMOM FOR 18 MIN:

MIN 1: 200M RUN

MIN 2: 12 PLATE G2OH @ 45/25

Mobility

pec smash w/ lax ball on rig

foot smash

Core

4 X 45 SEC FRONT RACK HOLDS @ HEAVY

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