1/16/18

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

20 GOBLET SQUATS @ 35/26

15 V UPS

Warm-up

banded overhead distraction

10 cal row

20 DU

3 rounds

4 kipping swings

5 wallballs

6 lunges

A: Metcon (Time)

10 MIN CAP

4 ROUNDS

12 DB FRONT RACK WALKING LUNGES

3 BAR MU

BAR MU SCALING OPTIONS:

5 C2B

7 PULL UPS

9 RING ROWS

B: Metcon (AMRAP – Rounds and Reps)

16 MIN AMRAP

50 WALLBALLS

100 DU

50 CAL ROW

100 ABMATS

Mobility

quad smash

couch stretch

Conditioning

800M SLED DRAG @ 45/25

Leave a comment