10/15/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

10 BOX OVER BURPEES

5 STRICT HSPU

10/15/15 (No Measure)

k star lunge

pigeon

2 rounds

200m run

6 lunges

6 light db snatches

A1: Front Rack Lunge (3 X 8 FRONT RACK LUNGES)

REST 90 SEC

A2: Turkish Get-up (3 X 3 TGU @ AHAP/ARM)

REST 90 SEC

A3: Side Plank (3 X 45 SEC SIDE PLANK/SIDE)

B: Metcon (2 Rounds for reps)

5 MIN AMRAP

7 ALT DB SNATCH

14 WALLBALLS

REST 2 MIN

X2

L2: 55/45

RX: 45/35

Scaled: 35/25

Mobility

glute smash

posterior shoulder smash

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