11/28/17

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

15 GHD SITUPS

25 BARBELL GOOD MORNINGS @ 30X1 TEMPO

Warm-up

olympic wall squat w/ external rotation

3 min row (change s/m every min: 22, 24, 26)

2 rounds

7 ohs

7 kipping swings

A: Metcon (Weight)

MIN 1: 8 OVERHEAD SQUATS @ 95/63

MIN 2: 6 C2B PULL UPS

B: 5k Row (Time)

Max Effort 5k Row
ROW FOR A TOTAL OF 5000 METERS AT A SUSTAINABLE INTENSITY, VARYING YOUR STROKE RATE AS FOLLOWS: ROW 1000 METERS @ 26 SPM, 1000 METERS @ 24 SPM, 1000 METERS @ 22 SPM, 1000 METERS @ 24 SPM, AND 1000 METERS @ 26 SPM.

Mobility

couch stretch

lateral seam smash

Core

ACCUMULATE 2:30 IN DOUBLE KB FRONT RACK WALK @ 53/35

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