11/30/17

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

45 SEC LEFT SIDE PLANK

30 PRISONER LUNGES

45 SEC RIGHT SIDE PLANK

15 PUSH UPS

Warm-up

banded hamstring floss

1:00 row

3 rounds

5 hang cleans

5 thrusters

5 burpees

A: Deadlift (4 ROUNDS 10 UB DEADLIFTS @ 225/153#)

REST 45 SEC BT SETS

REST 3 MIN BEFORE B

B: Metcon (Time)

4 ROUNDS

6 HANG CLEAN @ 155/103#

12 CALS ON ROWER

REST 45 SEC BT SETS

REST 3 MIN BEFORE C

C: Metcon (Time)

4 ROUNDS

9 THRUSTERS @ 95/63

9 BAR FACING BURPEES

REST 45 SEC BT SETS

Mobility

low back smash w/ lax ball and legs up on wall

barbell internal rotation smash

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