“6/2/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

BUILD TO HEAVY COMPLEX

1 FULL CLEAN + 3 FRONT SQUATS + 1 PUSH JERK

“June 2, 2015” (No Measure)

100m run

10 lunges

100m run

10 hollow rocks

100m run

A1: DB Step Ups (4×8 total to 20in box )

A2: Hollow Rocks (4×30 reps followed by 30 supermans )

B: Metcon (Time)

PARTNER WOD:

FOR TIME:

EACH 30 CAL ROW, WHILE OTHER HOLDS A PLANK

EACH 30 SLAM BALL SIT UPS PASS TO PARTNER

EACH 400M RUN WITH SLAM BALL WHILE OTHER DOES BURPEES

EACH 100 SLAM BALL LUNGES, TAG EVERY 10 AND SWITCH

Mobility

GLute smash

Suprapatellar pouch smash

Anterior shin smash

OPTIONAL CONDITIONING

800M SLED DRAG UB FORWARDS @ 70/50

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