4/1/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

8 GHD SITUPS

16 BURPEES

24 DU

Warm-up

Banded hamstring floss

200m run

3 rounds:

100m row

10 DU

A: Deadlift (EMOM FOR 12 4 DEADLIFTS @ 275/183)

B: Metcon (Time)

FOR TIME

1000M ROW

100 DU

1 MILE RUN

**if it is raining, 1 mile on the assault bike

Mobility

Foot smash

Classic hamstring mob

OPTIONAL CONDITIONING

8 X 200M RUN

1:1 REST

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