9/26/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

30 RUSSIAN TWISTS @ 30/20 DB

20 PLANK REACHES

Warm-up

banded overhead distraction

2 rounds

5 cals on bike

10 sec rope hang

5 push press

A: INCLINE PRESS (7 X 3 INCLINE PRESS @ 65% OF CGBP 1RM)

45 SEC REST

B: Metcon (Weight)

EMOM FOR 18 MIN

MIN 1: 1 ROPE CLIMB

MIN 2: 7 PUSH PRESS @ 95/63

MIN 3: 10/8 CAL BIKE

Mobility

couch stretch

side deltoid smash

Core

4 X 45 SEC FRONT RACK HOLD @ 100% FRONT SQUAT