9/19/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

8 GLUTE HAM RAISES

12 REVERSE HYPER @ 40% BS MAX

REST 2 MIN

A: Metcon (Weight)

7 ROUNDS

A1- 4 BACK SQUATS @ 75%

A2- 5 PARTNER GLUTE HAM RAISES

REST 90 SEC

B: Metcon (Time)

14 MIN CAP

3 ROUNDS

40 WALLBALLS TO TARGET

30 PUSH UPS

Mobility

quad smash

banded overhead distraction

Conditioning

20 MIN BIKE FOR CALS BIKE RECOVERY

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