“4/22/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

20 STRICT HSPU

10 MU

“April 22, 2015” (No Measure)

Banded bully

Banded bottom squat

“Little Cindy”

3 rounds:

5 pullups

10 pushups

15 AS

A: Reverse Banded Bench Press (12 mins to build to 3 rep max)

B: Hollow Rocks (150 reps )

C: Metcon (Time)

3 ROUNDS:

10 PUSH UPS

10 BOX JUMPS

10 WALLBALLS

10 PULLUPS

L2: GREEN BANDED PUSH UPS, 24/20, 30/20, C2B

RX: GREEN BANDED PUSH UPS, 24/20, 20/14

SCALED: STEP UPS, 14/10, RING ROWS

Mobility

Pec smash on RIG

Lateral seam smash

Core

ACCUMULATE 3 MIN FLR

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