2016 Member Mayhem WOD #1

CrossFit Boro – CrossFit

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1/14/16 (No Measure)

banded overhead distraction

banded hip opener

10 air squats

10 strict presses w/bar

10 RDLs

EMOM

MIN 1-5 RAMP SQUAT

MIN 6-10 RAMP PRESS

MIN 11-15 RAMP DEADLIFT

A: The CrossFit Total (Total Weight)

ONLY 3 ATTEMPTS AT EACH ONE

Mobility

barbell internal rotation smash

psoas smash

barbell quad smash

1 RM Strict Press

10 min to bulid to 1 RM Strict Press….Make sure to ring the bell!

Back Squat

Deadlift

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