“3/4/15”

CrossFit Boro – CrossFit

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“Mar 4, 2015” (No Measure)

15 leg swings forward

15 leg swings sideways

To wall:

High knee pull

Lunge

Frankenstein

Flamingos

200m run

A1: Glute Ham Raises (3×12)

***SCALE AS NEEDED***

A2: RDL (3×8 )

REST 90 SEC

B: Metcon (Time)

3 MIN AMRAP:

RUN 400M

15 DEADLIFTS

15 DU

15 BOX JUMPS

400M RUN

6 MIN AMRAP:

RUN 400M

15 DEADLIFTS

15 DU

15 BOX JUMPS

400M RUN

FOR TIME:

RUN 400M

15 DEADLIFTS

15 DU

15 BOX JUMPS

400M RUN

L2: 275/183

RX: 225/153

SCALED: 155/103

Mobility

Classic hamstring mob

QL smash

Foot smash

OPTIONAL SKILL

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

1 MIN AD FOR CALS X 4

REST 3 MIN

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