CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
8 MATADOR DIPS
8 BARBELL GOOD MORNINGS @ 135/93
Warm-up
15 PVC pipe passthroughs
2 rounds
10 air squats
8 russian swings
6 walking lunges
4 ring rows
2 burpees
A: Metcon (Time)
FOR TIME
100 AIR SQUATS
100 ABMATS
80 RUSSIAN SWINGS @ 53/35#
80 RUSSIAN TWISTS @ 30/20#
60 WALLBALLS @ 20/14#
60 WALKING LUNGES
40 RING ROWS
40 PUSH UPS
20 ALT KB SNATCHES@ 53/35#
20 BURPEES
REST 3 MIN AFTER WORKOUT THEN B
B: Sled Pull (400M BACKWARD SLED DRAG @ 60/45#)
Mobility
glute smash
blue angel