“2/4/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

3 RDS

10 STRICT HSPU (12 HSPU)

20 OH LUNGES @ 155/103

30 CAL AD

“Feb 4, 2014” (No Measure)

Banded hamstring floss

400m run

15 jumping lunges

15 RDL

A: Deadlift (5.4.3.5.4.3 increase weight throughout )

B: Metcon (No Measure)

EMOM FOR 20 MIN:

EVENS: 4 RDL

ODDS: 10 F. RACK LUNGES

L2: 165/113

RX: 135/93

SCALED: 95/63

Mobility

Hamstring smash on supernova

Classic hamstring mob

OPTIONAL STRENGTH

SUPERSET

3 X 12 GLUTE HAM RAISES

3 X 15 REVERSE HYPER

3 X 20 BB HIP BRIDGE

90 SEC AD FOR CALS

90 SEC SLOW SPIN

X 5

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