9/19/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

16 DB STEP UPS @ 30/20

30 SEC HOLLOW HOLD

1 MIN REST

Warm-up

banded hip opener

200m run

2 rounds

10 air squats –> 10 back squats (just the bar)

5 kipping swings –> 5 pull ups

A: Back Squat (10 X 3 BACK SQUATS @ 81%)

REST 60 SEC BT SETS

B: Metcon (Time)

3 ROUNDS

200M RUN

10 PULL UPS

200M RUN

3 BAR MU

**6C2B/9 PU/RR SCALE

REST 90 SEC

Mobility

foot smash

quad smash

Conditioning

5 ROUNDS

30 SEC HARD

60 SEC SLOW

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