2/22/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

5 RUSSIAN DIPS

5 WALL WALKS

**QUALITY NOT FAST

20 SEC L SIT ON PARALETTES

Warm-up

1:30 on bike

banded overhead distraction

3 rounds

5 power cleans

10 sec hollow hold

5 wallballs

10 DUs

5 air squats

10 sec plank hold

5 russian swings

A: Metcon (Weight)

EMOM FOR 12 MIN:

MIN 1: 10/8 CAL BIKE

MIN 2: 6 POWER CLEANS @ 115/73#

B: Metcon (AMRAP – Rounds and Reps)

25 MIN AMRAP

20 ABMATS

10 WALLBALLS @ 20/14

20 DU

10 GOBLET SQUATS @ 53/35

20 PLANK REACHES

10 RUSSIAN SWINGS

Mobility

couch stretch

2 moblities on your own to get ready for tomorrow

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