“10/22/14”

CrossFit Boro – CrossFit

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“Oct 22, 2014” (No Measure)

Banded hamstring floss

Banded hip opener (exaggerated lunge – make sure back leg is internally rotated)

200m run

10 shoulder presses w/ bar

10 RDL

10 Hollow rocks

A: Sorenson Test (Time)

hold for 2 mins to pass

B: Metcon (Time)

4 ROUNDS:

RUN 400M

10 STRICT HSPU

(SUB 15 KIPPING HSPU)

10 DL @ 225/153

C: Hollow Rocks (100 on your own time )

Mobility

Low back smash – 3 min per side

Deltoid smash (lean against the wall)

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