9/28/18

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

4 ROUNDS

8 GLUTE HAM RAISES

12 REVERSE HYPER @ 40% BS MAX

REST 2 MIN

A: Metcon (Weight)

5 ROUNDS

A1- 5 BACK SQUATS @ 75%

A2- 3 BOX JUMPS @ 30/24″

**REST 75 SEC

B: Metcon (Time)

5 ROUNDS

10 BENCH PRESS @ 135/93

20 DB FRONT RACK LUNGES @ 45/35#

Mobility

pec smash on rig

barbell quad smash

Conditioning

5K BIKE @ CHILL PACE