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CrossFit Boro – CrossFit

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A: Metcon (Time)

3 RFT

400m Run

18 Air Squats

12 Pull-Ups

6 Hang Snatch, 115/73
Scales:

200m Run (Visitors Only)

Ring Rows

105/55, 75/45, 65/35

Core

4-5 Rounds

10 Weighted Leg Raise

15 Weighted Sit Ups

Rest 30 Seconds

Max L-Sit Hold

Rest 1 Min Between Rounds

**For the weighted leg raise you can hold a ball or plate etc between or at the feet! Upper body stays on the ground or on a bench. Keep your legs pretty straight as you lift. Use a super light weight for this – or feel free to go weightless if necessary.

L-Sit should be done on parallettes and can be scaled to a knee tuck hold, if necessary.**

Mobility

foot smash

lateral seam smash

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