10/30/17

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

5 RING DIPS

10 RDL @ 185/123

Warm-up

banded overhead distraction

2 rounds

10 DUs

8 step ups

6 push ups

4 power cleans

A: Metcon (Time)

FOR TIME – 24 MIN CAP

50 DU

40 BOX JUMPS

30 PUSH UPS

20 D BALL TO SHOULDER @ 120/80

10 POWER CLEANS @ 225/153#

20 D BALL TO SHOULDER @ 120/80

30 PUSH UPS

40 BOX JUMPS

50 DU

**STAGE THE GYM INTO STATIONS…

ALL ROWERS UP BY THE DOOR

DU ON COMP SIDE

BJ WHERE ROWERS ARE NORMALLY

PUSH UPS IN THE MIDDLE

DBALL NEXT

POWER CLEANS BY THE RIG

B: Metcon (No Measure)

EMOM FOR 10 MIN:

MIN 1: 10 RING ROWS @ AHAP

MIN 2: 6 GHD SITUPS

Mobility

blue angel

anterior shin smash

Core

4 ROUNDS

75 FLUTTER KICKS

45 SEC RIGHT SIDE PLANK

25 SUPERMAN

45 SEC LEFT SIDE PLANK

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