“7/29/15”

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL SKILL

3 ROUNDS

A1- 12-15 GLUTE BRIDGES

A2- LANDMINE ROWS

“July 29, 2015” (No Measure)

Banded hamstring floss

10 leg swings forward/back

10 leg swings sideways

200m run

10 RDL

10 pushups

A: Deadlift (3 X TEMPO DL @ 20X0)

Set 1: 50% OF 3RM X 5

Set 2: 75% OF 3RM X 3

Set 3: 90-95% OF 3RM X 1

Set 4: NEW 3RM

Set 5: NEW 3RM+

Rest 3 min b/t each set

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

15 PUSH UPS

400M RUN

15 DEADLIFTS

L2: 225/153

RX: 185/123

SCALED: 155/103

Mobility

Hamstring smash on Nova

LAX stack tack and floss on lower leg

Leave a comment