“6/23/15”

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL SKILL

WORK ON HS WALK FOR 10 MIN

“June 23, 2015” (No Measure)

Banded hamstring

10 RDL

10 KBS

10 Box dips

10BJ

A: HALTING DEADLIFT

EVERY 90 SEC FOR 6 RDS

3 HALTING DL @

(80% LAST WEEK OR 60% OF MAX)

**PAUSE @ KNEE FOR 3 SEC

B: Metcon (Weight)

10 MIN CAP

5 ROUNDS NOT FOR TIME

8 RDL

8 BOX JUMP **STEP DOWN

8 BENT OVER ROW

**ONE BAR ONLY, NEEDS TO BE HVY FOR BOTH

C: Metcon (No Measure)

TABATA FOR 16 RDS

A- RUSSIAN SWINGS

B- JUMPING LUNGES

C- DIPS

D- PLANK REACHES

Mobility

Hamstring smash on supernova

LAX stack – lay lower leg on ground, 1 LAX on top and under calf

Leave a comment