5/1/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

12 EACH SINGLE LEG KB RDL

**KEEP CHEST SQUARE TO THE GROUND, DON’T TWIST

40 SEC LOW PLANK

NOTE

ROPE CLIMBS TOMORROW!!! WEAR LONG SOCKS!!!

A: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

30 WALLBALLS

20 PULL UPS

10 POWER CLEANS @ 155/103

20 4-CT FLUTTERKICKS

30 RUSSIAN SWINGS @ 70/53

REST 5 MIN

B: Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

10 GOBLET SQUATS @ 70/53

5 HSPU

REST 1 MIN

C: Metcon (Time)

4 MIN CAP

30 BURPEES FOR TIME

Mobility

quad smash

side deltoid smash

Conditioning

3 X 1000M ROW @ 2:00/2:20 PACE

REST 1 MIN

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