9/18/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

2 ROUNDS

40 WALKING LUNGES

20 GLUTE BRIDGES

Warm-up

banded hamstring floss

1:30 on rower

2 rounds

5 sumo deadlifts

5 kipping swings

A: Metcon (6 Rounds for distance)

ROWING INTERVALS

6 X 2 MIN / 1 MIN EASY

**ROW SIX 2 MINUTE PIECES. ROW FOR ONE MINUTE AT LIGHT PRESSURE BETWEEN EACH PIECE.

B: Metcon (Time)

3 ROUNDS

18 SUMO DEADLIFTS @ 185/123

12 T2B

REST 90 SEC

Mobility

lateral seam smash

hamstring smash

Core

70 GHD SITUPS

140 HIP EXTENSIONS W/ 1 SEC PAUSE AT TOP

IF YOU HAVEN’T DONE THEM IN A WHILE START BACK AT 30 AND WORK UP OVER THE NEXT FEW WEEKS

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