9/5/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

1-8-1 STRICT PULL UP PYRAMID

REST 20 SEC BT RDS

A: Bent Over Row (7 X 5 BARBELL BENT OVER SUPINATED ROWS)

REST 1 MIN

B: Metcon (Weight)

EMOM FOR 16 MIN

MIN 1: 10 WALL SIT DB STRICT PRESS

MIN 2: 7 RENEGADE ROWS

MIN 3: 100M DB FARMERS CARRY

MIN 4: 10 DB FRONT SQUATS

**SAME DB FOR ALL

**LOAD HEAVY WITH GOOD FORM

Mobility

quad smash w/ DB

side deltoid smash

Conditioning

SKI 3000M

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