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CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

A1- 1 X LAP AROUND GYM EACH SIDE

WAITERS WALK

**BIG KB OVERHEAD AND SMALL KB IN OTHER HAND, STAY STACKED.

A2- 12 GHD SITUPS

Warm-up

banded bully

20 PVC pipe passthroughs

2 rounds

10 lunges

10 sec plank hold

A: INCLINE PRESS (7 X3 INCLINE PRESS @ 70%+)

**START @ 70% AND RAMP TO HEAVY 3 FOR THE DAY

**REST 75 SEC BT ROUNDS

B: Metcon (Weight)

EMOM FOR 18 MIN

MIN 1: 12 SLAM BALLS @ 50/30#

MIN 2: 16 SLAM BALL ON SHOULDER LUNGES @ 50/30#

MIN 3: 20 ABMATS

Mobility

glute smash

side deltoid smash

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