5/3/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X 10 LANDMINE HALF KNEELING PRESS

**REST 30 SEC

A2- 4 X 8 PARTNER GLUTE HAM RAISES

**REST 30 SEC

Warm-up

OH mob with ext rot https://www.youtube.com/watch?v=_qgEOqJYIjM (:50-1:10)

Pigeon

10 leg swings front/back

10 leg swings side/side

10 Hollow rocks

10 RDLs

10 Lunges

10 Strict presses

A: Metcon (Weight)

4 ROUNDS

10 PERFECT GOOD MORNINGS

+

8 HSPU

REST 60 SEC

RX: 155/103

SCALED AS NEEDED

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

20 ABMATS

15 DEADLIFTS

10 FRONT RACK LUNGES

5 S2OH

RX: 135/93

SCALED: 95/63

Mobility

Bilateral shoulder flexion with PVC https://www.youtube.com/watch?v=pN-Vvk7QMNk (1:30-1:55)

Side deltoid smash

OPTIONAL CONDITIONING

ROW 9 X 1:40 ON :20 OFF

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