CrossFit Boro – CrossFit
Warm-up
olympic wall squat w/ external rotation
t-spine smash on foam roller
3 rounds
5 RDLs
5 OHS
5 kipping swings
10 sec superman hold
A: Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
B: Metcon (No Measure)
3 ROUNDS
40 BANDED GOOD MORNINGS
30 SUPERMAN
Mobility
hamstring smash
barbell quad smash