“12/15/14”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

CROSSOVER ACTIVATION

A – BUILD TO 1RM BLOCK PULL 2” OFF GROUND

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

B- 3 X 12 GLUTE HAM RAISES

C- 3 X 12 REVERSE HYPER

“Dec 15,2014” (No Measure)

Banded hamstring floss

3 rounds:

8 squats

8 RDL

8 HSPU/pushups

A: RDL (4 X 8 HEAVY REST 90 SEC)

B: Metcon (Time)

6 ROUNDS FOR TIME:

L2:

10 SUMO DL @ 225/153

10 HSPU

20 GOBLET SQUATS 70/53

RX:

10 SUMO DL @ 205/133

10 PUSH UPS

20 GOBLET SQUATS 70/53

SCALED:

10 SUMO DL @ 135/93

10 BURPEES

20 GOBLET SQUATS 53/35

Mobility

Classic banded hamstring

QL smash

Bilateral shoulder flexion (BASL Area 2) – use setup in 11.24 Daily RX (1:45)

OPTIONAL CONDITIONING

1600M SLED DRAG @90/50

400M FORWARD

400M BACKWARDS

400M FORWARD

400M BACKWARDS

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