“12/10/14”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

CROSSOVER ACTIVATION

A- ESTABLISH A 1RM MEDIUM GRIP BENCH PRESS AGAINST RED BAND

B – ESTABLISH A 8RM DB FLOOR PRESS

C1- 3 X 20 DB TATE PRESS

C2- 3 X 20 ROLLING DB EXTENSIONS

D- 3 X 20 REAR DELT WORK

“Dec 10, 2014” (No Measure)

THORACIC EXT W/ BAR & ROLLER

2:30 MIN AMRAP:

5 BOX JUMPS

5 AXLE THRUSTERS

5 T2B

A: Metcon (Weight)

3 X 20 LUNGES:

L2: OH W/ AXLE 95/65

RX: FRONT RACK W/ AXLE

SCALED: DB EACH HAND

REST 90 SEC BT ROUNDS

B: Metcon (Time)

5 ROUNDS

L2:

10 BURPEE BOX JUMPS 30/24

10 AXLE THRUSTERS 125/85

10 T2B

RX:

10 BURPEE BOX JUMPS 24/20

10 AXLE THRUSTERS 95/65

10 T2B

SCALED:

10 BURPEE BOX STEP UPS

24/20

10 AXLE THRUSTERS 45/35

10 V UPS

Mobility

BANDED HIP OPENER

GUT SMASH

OPTIONAL CONDITIONING

30/30 ON AD FOR 10 MIN

30 SEC @ 90%

30 SEC @ 50%

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