7/19/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

20 REVERSE HYPER @ 30% BS MAX

8 GLUTE HAM RAISES

REST 2 MIN

A: Metcon (Weight)

A1- DEADLIFT 8 X 3 SETS ACROSS @ 73%+

A2- HIP EXTENSIONS

8 X 15

**CAN HOLD DB IF YOU WANT

REST 90 SEC BT ROUNDS

B: Metcon (Time)

5 ROUNDS

5 HSPU

10 AMERICAN SWINGS @ 53/35

200FT BEAR CRAWL (2 TRIPS TO WALL AND BACK)

Mobility

low back smash + psoas smash

side deltoid smash