11/25/15

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

FOR TIME

30 STRICT HSPU

30 T2B

11/25/15 (No Measure)

100m run

15 hollow rocks (use appropriate variation for you)

100m run

15 hollow rocks

15 walking lunges

A: DB lunge (ACCUMULATE 60 DB WALKING LUNGES AHAP)

B: Plank (16 ROUNDS TABATA)

PLANKS ROTATING FRONT BACK SIDE SIDE

C: Metcon (Time)

BORO MINI TRIATHALON

L2/RX

1600M RUN

100 CAL ASSAULT BIKE

2000M ROW

SCALED

800M RUN

50 CAL ASSAULT BIKE

1000M ROW

OPTIONAL CONDITIONING

800M SLED DRAG 50/35

Mobility

Bonesaw calf smash

LAX stack shin smash

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