8/22/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

70 GHD SITUPS

140 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

10 sec rope hang

6 russian swings

6 push ups

A: Close Grip Bench (10 MIN TO BUILD TO 3RM CGBP)

B: Metcon (Weight)

EMOM FOR 18 MIN

MIN 1: 1 ROPE CLIMB

MIN 2: 15 RUSSIAN SWINGS @ 70/53

MIN 3: 10 PUSH UPS

Mobility

blue angel

psoas smash

Core

4 X 45 SEC FRONT RACK HOLD @ 100% FS