2/21/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

7 X 2 STRICT PRESS RAMPING

Warm-up

banded hip opener

10 monster walks (side to side, front, back)

2 rounds

10 air squats

10 sec superman hold

10 sec hollow hold

THEN

3:00 row warm up

1st min-24 strokes/min

2nd min-26 strokes/min

3rd min-28 strokes/min

(still do a hard pull, but start slower with stroke rate and then gradually speed up your stroke rate each min)

REST 1 MIN THEN START 2K ROW

A: 2k Row (Time)

Max Effort 2k Row

B: Front Squat (3 X 5 FRONT SQUATS @ 75%)

Core

3 ROUNDS

30 ABMATS

30 SUPERMAN

Mobility

barbell quad smash

barbell internal rotation smash

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