CrossFit Boro – CrossFit
L2 Skill/Strength
5 ROUNDS
10 ALT DB STEP UPS
20 HOLLOW ROCKS
Warm-up
2:00 on bike
10 monster walks (side to side, front and back)
2 rounds
10 air squats
10 kipping swings
10 S2OH
A: Back Squat (8 X 3 BACK SQUATS @ 70%+)
**START @ 70% AND RAMP TO HEAVY 3 FOR THE DAY
**REST 75 SEC BT ROUNDS
B: Metcon (AMRAP – Rounds)
6 ROUNDS EVERY 3 MIN
10 C2B
10 CAL BIKE
10 S2OH @ 115/73
**SCORE IS ROUNDS COMPLETED**
Mobility
barbell quad smash
barbell internal rotation smash
Conditioning
PARTNER LEAPFROG
10 X 30 CAL SKIERG?? MAYBE IF THEY ARE HERE
OTHERWISE 10 X 20 CAL BIKE LEAPFROG