CrossFit Boro – CrossFit
Core
50 GHD SITUPS
100 HIP EXTENSIONS W/ 1 SEC PAUSE AT TOP
**IF YOU HAVEN’T DONE THEM IN A WHILE START BACK AT 30 AND WORK UP OVER THE NEXT FEW WEEKS
Warm-up
banded bully
10 leg swings (front to back, side to side)
3 rounds
5 cal row
5 bench dips
5 power cleans
A: Metcon (Weight)
10 MIN EMOM
MIN 1: 6 RING DIPS
MIN 2: 6 TNG POWER CLEANS @ 115/73
B: Metcon (10 Rounds for time)
10 ROUNDS
20 CAL ROW
REST 1 MIN
Mobility
couch stretch
lateral seam smash