“5/1/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

4 ROUNDS

A1- 8 GLUTE HAM RAISES

A2 -10 RDLS @ AHAP

“May 1, 2015” (No Measure)

2 Hip primer MOBS…both are in this video

https://www.youtube.com/watch?v=HlA8jf6xy68

3 rounds:

5 RDL

5 slam balls

5 KBS

5 pushups

A: Deadlift (4 X 4 DL@ 65%)

B: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

1000M ROW

50 SLAM BALLS 30/20

30 SLAM BALL LUNGES
REST 3 MINS THEN…

C: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP:

100 FT FARMERS WALK

25 RUSSIAN SWINGS

20 ALT KB PUSH UPS

OPTIONAL CONDITIONING

1 MILE SLED DRAG @ 60/40

Mobility

Wall adductor mob –

https://www.youtube.com/watch?v=jsUISMcXeCM – start at 3:10

Glute smash w/ supernova

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