5/5/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X 10 LANDMINE T BAR ROWS

**REST 30 SEC

A2- 4 X 8 PARTNER GLUTE HAM RAISES

**REST 30 SEC

Warm-up

Banded OH distraction

Banded hamstring floss

2 rounds:

8 Kipping swings

8 PC

8 RDL

A: Strict Press (EMOM FOR 10 3 STRICT PRESS @ 70%)

B: Metcon (Time)

5 MIN CAP SKILL WORK

RX: 30 T2B FOR TIME

SCALED: 50 HANGING KNEE RAISES

SUPER SCALED: 30 PERFECT BANDED LAT PULLDOWNS

C: Metcon (Time)

FOR TIME

50 WALLBALLS

40 AIR SQUATS

30 PUSH UPS

20 DEADLIFTS

10 POWER CLEANS

20 DEADLIFTS

30 PUSH UPS

40 AIR SQUATS

50 WALLBALLS

RX: 185/123 AND 20/14

SCALED: 135/93 AND 14/10

Mobility

Classic hamstring mob

Lateral seam on Roller

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