“7/3/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

4 X 10 SINGLE LEG KB RDL

“July 3, 2015” (No Measure)

Banded hamstring floss

Banded hip opener

3 min AMRAP:

8 good mornings

6 back rack lunges

4 chin ups

A: Deadlift (12 mins to build to heavy 3 rep w/ axle bar )

B: Rope Climb (7 mins to work on skill )

C: Metcon (Time)

3 ROUNDS

10 AXLE DL

10 AXLE FRONT RACK LUNGE

2 ROPE CLIMBS

L2: 155/105

RX: 115/75

SCALED: 75/45

D: Core (burnout core of your choice )

Mobility

Glute smash

Flexor forearm smash (palm up, top of forearm) – use axel bar

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