“4/1/15”

CrossFit Boro – CrossFit

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“April 1, 2015” (No Measure)

Banded bully

20 hollow rocks

10 superman

5 pushups

4 min to WU to floor press weight

A: Floor Press (build to 1 rep max in 10 mins )

B: DB Floor Press (build to 8 rep max in 6 mins )

C: Metcon (No Measure)

4 ROUNDS:

20 HAND RELEASE PUSH UPS

30 SEC PALOFF PRESS/SIDE

50 BAND PULL DOWN AND APARTS

NOT FOR TIME take 20 mins to complete the 4 rounds

D: Metcon (No Measure)

ACCUMULATE 40 GHD SITUPS AND 80 HIP EXTENSIONS

Mobility

Triceps tack and floss w/ LAX

Blue angel

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