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