“4/29/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

BUILD TO HEAVY COMPLEX

2 HANG SQUAT CLEANS + 1 SPLIT JERK

“April 29, 2015” (No Measure)

10 shoulder circles forward

10 shoulder circles backward

10 PVC passthroughs

10 prison lunges

10 KB single leg RDL

A: Shoulder Press (10 mins to build to 1RM)

THEN YOU HAVE 15 MINS TO COMPLETE PARTS B,C,D

B: DB Tate Press (3×15 )

C: Rolling Tricep Extensions (3×15 )

D: Rear Delt Work (3×20 )

D: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

20 JUMPING LUNGES

10 PULL UPS (NO BF)

20 KB DL

L2 & RX: 70/53

SCALED: 53/35

OPTIONAL CONDITIONING

200M OVERHEAD CARRY

Mobility

Blue angel

Side deltoid smash on wall

1st rib OH (trap smash)

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