9/14/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

40 FT HS WALK

40 CAL ROW

Warm-up

10 leg swings (all directions)

10 PVC pipe passthroughs

3 rounds

5 scap pullups

5 push ups

5 air squats

A: Metcon (Time)

5 ROUNDS FOR TIME

20 PULL UPS

30 PUSHUPS

40 ABMATS

50 AIR SQUATS

REST 3:00 BETWEEN ROUNDS

Mobility

tricep smash

lateral seam smash

Conditioning

7 X 1 MIN @ 26 S/M

30 SEC EASY

**ROW SEVEN 1 MINUTE PIECES AT A STROKE RATE OF 26. ROW FOR 30 SECONDS AT LIGHT PRESSURE BETWEEN EACH PIECE.