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