8/15/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

1 ROUND

400M BACKWARDS SLED DRAG

200M FARMERS WALK

Warm-up

banded hip opener

10 monster walks (all directions)

250m row

2 rounds

10 air squats

10 kipping swings

10 DUs

A: Back Squat (10 X 3 BACK SQUATS @ 87%)

REST 90 SEC

B: Metcon (Time)

FOR TIME

1000M ROW

30 PULL UPS

1000M ROW

30 T2B

100 DU

Mobility

couch stretch

lateral seam smash

Conditioning

MEN: 2 ROUNDS

BIKE 1 MIN @ 55 RPM

BIKE 1 MIN @ 60 RPM

BIKE 45 SEC @ 65 RPM

BIKE 30 SEC @ 70 RPM

REST 3 MIN

WOMEN: 2 ROUNDS

BIKE 1 MIN @ 45 RPM

BIKE 1 MIN @ 50 RPM

BIKE 45 SEC @ 55 RPM

BIKE 30 SEC @ 60 RPM

REST 3 MIN

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