12/29/17

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

10 RENEGADE ROWS

**PUSH UP

**ROW

**ROW

Warm-up

banded overhead distraction

2 rounds

4 burpees

6 lunges

8 cleans

10 sec plank hold

12 DUs

A: Metcon (Time)

4 ROUNDS

12 BARBELL OH WALKING LUNGES @ 95/63

8 BAR FACING BURPEES

12 POWER CLEANS

B: Metcon (Time)

4 ROUNDS

15 GHD SITUPS

**8 FOR NEW PEOPLE

30 DU

Mobility

gut smash

barbell internal rotation smash

Core

3 ROUNDS

20 RUSSIAN TWISTS W/ DB

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