2/3/16

CrossFit Boro – CrossFit

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2/3/16 (No Measure)

10 Laying leg raises per leg (bring leg to 90 degrees)

10 scorpions per leg (https://www.youtube.com/watch?v=JCoCXsq_zjw)

4 rounds:

8 KB RDLs

6 KBS

4 WB

2 MU/C2B/PU kips

A: RDL (6 MIN EMOM OF 5 RDL @ 185/123)

B: Metcon (Time)

WOD: 22 MIN CAP

50 RUSSIAN SWINGS 53/35

25 BOX JUMPS

40 RUSSIAN SWINGS

20 BOX JUMPS

30 RUSSIAN SWINGS

15 BOX JUMPS

20 RUSSIAN SWINGS

10 BOX JUMPS

10 RUSSIAN SWINGS

5 BOX JUMPS

THEN

C: Metcon (Time)

L2: 10 MU

RX: 20 C2B

SCALED: 30 PULLUPS

Mobility

Rhomboid smash

Hamstring smash on NOVA

L2 Skill/Strength

800M SLED DRAG

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