12/21/17

CrossFit Boro – CrossFit

L2 Skill/Strength

5 ROUNDS

12 EACH SINGLE LEG GLUTE BRIDGE

10 RUSSIAN SWINGS @ 70/53#

Warm-up

10 leg swings in all directions

1:30 on rower

2 rounds

10 RDLs

5 ring rows

A: Metcon (No Measure)

20 MIN PARTNER EMOM:

MIN 1: 200M RUN

MIN 2: 200M ROW

B: Metcon (No Measure)

12 MIN EMOM

MIN 1: 30 BANDED GOOD MORNINGS

MIN 2: 10 RING ROWS @ AHAP

Mobility

couch stretch

hamstring smash

Core

75 GHD SITUPS

150 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

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