“11/10/13”

CrossFit Boro – CrossFit

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“Nov 10, 2014” (No Measure)

WU

KStar lunge

Pigeon

15 front to back leg swings

2 rounds:

7 air squats

7 DL

7 hollow rocks

A: Back Squat (14 mins to build to 1 RM)

B: Glute Ham Raises (3×12 )

C: Reverse Hypers (3×12 HEAVY)

D: Metcon (Time)

4 ROUNDS:

10 STRAIGHT LEG SUMO DL @ 185/123

6 GHD SITUPS

10 SNATCH GRIP DL @ 185/123

Mobility

Hamstring smash on Supernova

Achilles smash on KB

Thoracic ext on foam roller

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