5/11/15

CrossFit Boro – CrossFit

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L2 Strength

A1- 8 Glute Ham Raises

A2- 10 RDLS @ AHAP

5/11/15 (No Measure)

Banded Bottom Squat

OH Extentsion on Foam Roller

2 Rounds

200m Row

10 air squats

5 Hang Pwr Snatches

Tempo Front Squats

A. 5 sets of 3 front squats @ 15X9 tempo

Complex

B. 8 min to build to heavy complex of 1 Full Snatch + 1 Hang Pwr Snatch + 1 OHS

Metcon (Time)

3 rounds:

20/15 CAL on Assault Bike

20 Front Rack Lunges

10 HSPU

L2 & RX: 95/63

Scaled: 75/53 and 4 Wall Walks

Mobility

Couch Stretch

Bonesaw Calf Smash

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