10/17/17

CrossFit Boro – CrossFit

L2 Skill/Strength

2 ROUNDS

40 WALKING LUNGES

20 GLUTE BRIDGES

Warm-up

banded hamstring floss

10 RDLs

10 scap pull-ups

10 sec plank hold

THEN

1 min 20 s/m

1 min 23 s/m

1 min 26 s/m

1 min 29 s/m

REST 2 MIN THEN START ROW

A: 2k Row (Time)

Max Effort 2k Row

B: Metcon (Weight)

5 ROUNDS

5 RDL @ 55% OF DEADLIFT MAX

ME STRICT PULLUPS

REST 1 MIN

C: Metcon (No Measure)

3 ROUNDS

40 BANDED GOOD MORNINGS

**BLACK/GREEN

45 SEC PLANK HOLD

Mobility

hamstring floss

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