10/24/17

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

3 BAR MU

50 DU

Warm-up

20 PVC pipe passthroughs

10 leg swings (all directions)

10 cal row

2 rounds

5 kipping swings

5 box jumps

5 russian swings

5 push press

A: Metcon (AMRAP – Rounds)

20 ROUND CAP

EVERY 45 SEC UNTIL FAILURE

1 MU

B: Metcon (Time)

4 ROUNDS – 22 MIN CAP

30/24 CAL ROW

30 BOX JUMPS

30 RUSSIAN SWINGS

30 PUSH PRESS @ 95/63

Mobility

lateral seam smash

side deltoid smash

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