12/1/17

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

10 RING DIPS

20 RUSSIAN SWINGS @ 70/53

REST 2 MIN

Warm-up

couch stretch

25 banded good mornings

30 sec plank hold

WORK ON DBALL TECHNIQUE FOR 3 MINS

A: Metcon (Time)

22 MIN CAP

75 D BALL TO SHOULDER @ 120/80#

B: Metcon (Weight)

EMOM FOR 16 MIN

MIN 1: 20 ABMATS

MIN 2: 15 BARBELL GOOD MORNINGS

Mobility

hamstring smash

gut smash

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