“12/17/14”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

CROSSOVER ACTIVATION

A – BANDED BACK SQUATS

(45% 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 10

“Dec 17, 2014” (No Measure)

Banded bully

Banded bottom squat

10 kipping swings on rings/bar

10 lunges

10 squats

A: Metcon (No Measure)

EMOM FOR 12:

EVENS:

L2: 3 MU

RX: 5 C2B

SCALED: 5 PULLUPS/RING ROWS

ODDS:

20 PRISONER LUNGES

B: Newport Crippler (Time)

30 BACK SQUATS @ BODYWEIGHT

1 MILE RUN

Mobility

Barbell quad smash

Foot smash

OPTIONAL CONDITIONING

8 X 250M ROW SPRINT

1:1 REST

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