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