“1/28/15”

CrossFit Boro – CrossFit

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“Jan 28, 2015” (No Measure)

Banded hamstring floss

400m run

2 rounds:

10 RDL

10 No push up burpee

10 KBS

A: Deadlift

10 DEADLIFT @ 50%

8 @ 60%

8 @ 70%

6 @ 75%

REST 2 MIN BT SETS

B: Metcon (Time)

50 BURPEES

100 KB SWINGS

50 BURPEES

L2: 70/53

RX: 53/35

SCALED: 25/100/25 @ 35/26

Mobility

Couch stretch

QL smash

Psoas smash on Supernova

OPTIONAL STRENGTH

4 X 20 BAND PULL THRU

http://conjugatefitness.wistia.com/medias/a94gmd98sw

4 X 15 BB HIP BRIDGE

http://conjugatefitness.wistia.com/medias/850pbklrok

4 X 8 STRICT REVERSE HYPER

http://conjugatefitness.wistia.com/medias/ph269q047x

90 SEC AD FOR CALS X 3

REST 3 MIN

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