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CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

50 BANDED GOOD MORNINGS @ BLACK/GREEN

40 HOLLOW ROCKS

Warm-up

banded hamstring floss

1:30 bike/row

3 rounds

6 S2OH

8 RDLs

10 walking lunges

A: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

20 CAL BIKE

15 S2OH @ 135/93#

10 D BALL TO SHOULDER @ 120/80#

2 MIN REST THEN

B: Metcon (Time)

FOR TIME

50 DEADLIFTS @ 135/93#

100 WALKING LUNGES

50 CAL ROW

Mobility

side deltoid smash

psoas smash