8/24/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A1- 14 ALT PISTOLS

A2- 25 HOLLOW ROCKS

Warm-up

banded hip opener

1:00 on rower or bike

2 rounds

6 kipping swings

8 air squats

10 DUs

A: Back Squat (10 X 3 BACK SQUATS @ 80%)

REST 60 SEC

B: Metcon (Time)

PARTNER WORKOUT

100 DU

THEN

2 ROUNDS

50 CAL ROW

50 PULLUPS

25 CAL BIKE

25 T2B

THEN

100 DU

Mobility

barbell quad smash

couch stretch

Conditioning

4 MILE BIKE

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