“4/23/15”

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL WOD

3-2-1 ROPE CLIMB

4-6-8 FULL SNATCH @ 135/93

“April 23, 2015” (No Measure)

Banded hamstring floss

400m run

10 AS

10 RDLs

10 pushups

3 HSPU

3 burpees

Metcon (AMRAP – Rounds and Reps)

0-9 MIN AMRAP

21 BURPEES OVER BAR

15 FRONT SQUATS

9 HSPU

Metcon (Time)

9-18 MIN

21-15-9-6-3

DEADLIFTS

PUSH UPS

L2: STRICT AND 185/123

RX: KIPPING AND 155/103

SCALED: 3 WALL WALKS or 12 DB STRICT PRESS 35/25 AND 115/73

Mobility

QL/low back smash – spend some time here…DL and HSPU will light up lower back

Classic hamstring mob

OPTIONAL STRENGTH

200M FARMERS WALK 70/53

Leave a comment