11/7/17

CrossFit Boro – CrossFit

L2 Skill/Strength

5 ROUNDS

20 DB WALKING LUNGES

10 GHD SITUPS

Warm-up

10 leg swings in all directions

1:30 on bike or rower

3 rounds

10 banded good mornings

5 russian swings

10 single unders

A: Metcon (Time)

3 ROUNDS

20 BANDED GOOD MORNINGS

15 CAL BIKE

REST 1 MIN

REST 3 MIN BEFORE B

B: Metcon (Time)

3 ROUNDS

15 RUSSIAN SWINGS @ 70/53#

100 SINGLE JUMP ROPES

REST 1 MIN

REST 3 MIN BEFORE C

C: Metcon (AMRAP – Rounds)

EVERY 2 MIN FOR 5 ROUNDS

7 D BALL TO SHOULDER @ 120/80

250M ROW AFAP

***score is rounds completed***

Mobility

hamstring smash

couch stretch

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