CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
A1- 8 EACH DB BULGARIAN SPLIT SQUAT
A2- 40 SEC HOLLOW HOLD
Warm-up
banded hamstring floss
1:30 on rower or bike
2 rounds
4 wallballs
6 RDLs
8 cleans
10 DUs
A: Metcon (Time)
5 ROUNDS – 9 MIN CAP
5 DEADLIFTS @ 315/223#
15 CAL ROW AFAP
REST 30 SEC
**I KNOW IT’S HEAVY, IT SHOULD BE AS HEAVY AS YOU CAN DO FOR 5 TNG WHILE MAINTAINING GOOD FORM
REST 3 MIN BEFORE B
B: Metcon (4 Rounds for reps)
EVERY 1:45 FOR 4 ROUNDS
5 CLEANS @ 185/123#
60 SEC DU
**SCORE IS DU EACH ROUND
REST 3 MIN BEFORE C
C: Metcon (3 Rounds for reps)
EVERY 90 SEC FOR 3 ROUNDS
30/20 CAL BIKE
MAX WALLBALLS TO TARGET
**SCORE IS CALS + WALLBALLS EACH RD
Mobility
psoas smash
anterior shin smash