1/2/18

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

2 BAR MU

10 ALT PISTOLS

2 BAR MU

20 AIR SQUATS

Warm-up

1:30 on bike

banded overhead distraction

2 rounds

5 bench dips

5 power cleans

5 push ups

5 kipping swings

10 DUs

A: Metcon (Weight)

EMOM FOR 12 MIN

MIN 1: 7 RING DIPS

MIN 2: 7 POWER CLEANS @ 135/93

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

20 CAL BIKE

15 PUSH UPS

20 DU

15 KIPPING PULL UPS (NO BUTTERFLY)

Mobility

pec smash w/ lax ball on rig

couch stretch

Conditioning

4 ROUNDS

20 CAL ROW

90 SEC REST

Leave a comment