CrossFit Boro – CrossFit
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