CrossFit Boro – CrossFit
Warm-up
2:00 row/bike
banded hamstring floss
banded overhead distraction
30 banded good mornings
THEN GET INTO PARTNERS AND GET A BAR OUT
2 rounds
5 synchro bar facing burpees
5 partner RDLs
5 partner deadlifts
THEN WARM-UP TO WEIGHT FOR DEADLIFTS
A: Deadlift (8 x 3 HEAVY ACROSS ALL SETS)
REST 75 SECS
B: Metcon (Time)
3 person team WOD – 15 min cap
50 synchro deadlifts
50 synchro bar facing burpees
40 synchro deadlifts
40 synchro bar facing burpees
RX: 275/185
Scaled: 185/155
2 people working synchro
1 person resting
Mobility
psoas smash
blue angel