4/25/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X ME FARMERS ISOMETRIC HOLD

**USE KB, DB OR HANDLES TO LOAD HEAVY IN EACH HAND AND HOLD UNTIL FAILURE

A2- 4 X 15 LANDMINE T BAR ROWS @ AHAP

https://www.youtube.com/watch?v=K0sahaKA31o

Warm-up

banded hip opener

3 rounds

5 kipping swings

5 front squats

5 burpees

A: Front Squat (12 MIN EMOM FRONT SQUAT – STARTING AT 65%)

RAMP TO A NEW MAX

B: Metcon (No Measure)

8 MIN EMOM

5 C2B OR 5 STRICT PULLUPS

C: Metcon (Time)

3 ROUNDS

10 T2B

10 OHS

10 BAR FACING BURPEES

RX: 135/93

SCALED: 95/63

Mobility

lateral seam smash

barbell quad smash

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