“12/8/14”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

CROSSOVER ACTIVATION

A – BANDED BACK SQUATS

(40% MAX WITH RED BAND TO JUST BELOW PARALLEL BOX)

12 X 2 WITH 30 SEC REST

**SET UP

BANDS ON COLLARS NOT ON KNURLING

B- BANDED DEADLIFTS

(40% 1RM + 30% 1RM BAND)

8 X 1 , 30 SEC REST

**GREEN BAND > 300# DL

**BLUE BAND < 300# DL
**SET UP

https://www.youtube.com/watch?v=ZlVpszQuTfQ

C- GLUTE HAM RAISES

3 X 8

Note:

ALL LEVELS CLASS START HERE

(No Measure)

BANDED BULLY

SUPER FRONT RACK

2 ROUNDS:

5 KIPPING SWINGS (RINGS OR BAR)

5 HANG CLEANS

5 DL

5 WB

A: Metcon (No Measure)

EMOM FOR 14 MIN:

EVENS:

L2: 2 MU

RX: 4 C2B

SCALED: 6 RING ROWS

ODDS:

L2: 3 FULL CLEANS @ 185/123

RX: 3 FULL CLEANS @ 135/93

SCALED: 5 GOBLET SQUATS @ 53/35

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

L2: 10 RING DIPS

10 DL @ 225/153

10 WALLBALLS 30/20

RX: 30 BANDED PULLDOWN

10 DL @ 185/123

10 WALLBALLS 20/14

SCALED: 20 BANDED PULLDOWNS

10 RUSSIAN SWINGS @ 53/35

10 WALLBALLS 14/10

Mobility

COUCH STRETCH

QL SMASH

LATERAL SEAM SMASH

OPTIONAL CONDITIONING

4 ROUNDS

EVERY 5 MIN

ROW 750M

15 GHD SITUPS

30 DU

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