11/21/17

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

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