4/29/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

8 GHD SITUPS

16 BURPEES

24 DU

Warm-up

20 banded good mornings

20 DU

2 rounds:

10 RDL

10 sec HS

Then…

2 X 5 HSPU

A: Deadlift (12 MIN EMOM DEADLIFT – STARTING AT 65%)

RAMP TO A NEW MAX

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
RX: 225/153

SCALED: 185/123 AND BANDED HSPU

C: Metcon (Time)

CASH OUT

150 DU FOR TIME

Mobility

Classic banded hamstring mob

Side deltoid smash on wall

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