5/10/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X 10 HALF KNEELING KB PRESS

**REST 30 SEC

A2- 4 X 10 GLUTE HAM RAISES

**REST 30 SEC

Warm-up

Banded hamstring floss

4 min AMRAP:

8 Hollow rocks

8 Kipping swings

8 RDL

A: Metcon (Weight)

7 ROUNDS

3 RDL @ 55% OF DL

+

5-7 T2B

REST 60 SEC

B: Metcon (Time)

4 ROUNDS

30 ABMATS

15 DEADLIFTS

5 C2B

RX: 185/123

SCALED: 135/93

Mobility

Lateral seam smash

Classic hamstring mob

OPTIONAL CONDITIONING

3 X 500M ROW @ 90%

REST 3 MIN

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