9/27/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

8 X 3 BENT OVER ROWS @ AHAP KEEPING FORM

REST 1 MIN

A: Metcon (No Measure)

10 ROUNDS OF GYMNASTIC COMPLEX

3 C2B

2 T2B

1 BAR MU

**TRY AND DO UB

**SCALED: ACCUMULATE 30 PULL UP NEGATIVES OR 40 RING ROWS

B: Metcon (Time)

6 ROUNDS – 15 MIN CAP

5 D BALLS TO SHOULDER @ 120/80

10 GHD SITUPS (20 ABMATS)

15 RUSSIAN SWINGS @ 70/53#

Mobility

psoas smash

lateral seam smash

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