8/21/15

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

4 ROUNDS

A1- 8 GLUTE HAM RAISES

A2 -10 RDLS @ AHAP

8/21/15 (No Measure)

Banded elbow distraction

2 rounds:

7 bench/matador/ring dips

7 WB

7 Cal on AB

A: Front Squat (BUILD TO 1RM FRONT SQUAT IN 12 MIN)

B: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

50 CAL ASSAULT

30 WALLBALLS

10 RING DIPS

L2/RX: 20/14 and ring dips

Scaled: 14/10 and matador/bench dips

Mobility

Barbell quad smash

Blue angel on rig w/ LAX

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