CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
14 SINGLE ARM DB OH LUNGES @ 50/35
100M SPRINT
REST 60 SEC
Warm-up
banded overhead distraction
banded hamstring floss
10 cal row
2 rounds
4 wallballs
4 sumo deadlift high pulls
4 box jumps
4 push press
A: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
**GO OVER SDHP BEFORE CLASS
**SET UP 10 DEFINED STATIONS RUNNING FROM THE WALL TO THE FRONT
B: Metcon (Weight)
EMOM FOR 8 MIN
MIN 1: 20 ABMATS
MIN 1: 20 RUSSIAN SWINGS @ 53/35
**DO BY THE GHD’S SO THERE MORE ROOM
Mobility
couch stretch
psoas smash