“7/22/15”

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL SKILL

A- EMOM FOR 6 MIN

1 LEGLESS ROPE CLIMB

B- EMOM FOR 4 MIN

50 DU

“July 22, 2015” (No Measure)

Classic ankle mob on rig

2 rounds:

5 hanging leg raises (hang on rig, bring legs up to 90 degrees)

10 DU

20 sec HS hold

A: Metcon (No Measure)

3 X 1 MINSTATIONS:

STATION 1: 20 ALT PISTOLS OR PISTOL PROGRESSIONS

STATION 2: 40 SEC HS HOLD OR HS PROGRESSIONS

STATION 3: 4-6 L PULL UPS OR 10 SEC L SIT + 3 PULL UP

B: Metcon (Time)

L2/RX

50 CAL ASSAULT BIKE

50 UB DU

500M ROW

SCALED

25 CAL ASSAULT

25 DU

250M ROW

Mobility

Lateral seam smash

Leave a comment