CrossFit Boro – CrossFit
L2 Skill/Strength
4 ROUNDS
12 DB STEP UPS @ 25/20#
24 HOLLOW ROCKS
Warm-up
banded hip opener
10 monster walks in all directions
3 rounds
5 push ups
7 kipping swings
9 S2OH
11 DUs
A: Metcon (Time)
50 BACK SQUATS @ 225/150#
**EVERY BREAK = 10 BURPEES
B: Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
30 DU
10 PULL UPS
30 DU
20 PUSH UPS
30 DU
30 T2B
30 DU
40 S2OH @ 95/63#
30 DU
30 T2B
30 DU
20 PUSH UPS
30 DU
10 PULL UPS
30 DU
Mobility
barbell quad smash
lateral seam smash