5/31/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

A1- 4 X 10 LANDMINE HALF KNEELING PRESS

**REST 30 SEC

A2- 4 X 12 PARTNER GLUTE HAM RAISES

**REST 30 SEC

Warm-up

banded hamsting floss

10 cals on bike

2 rounds

5 RDLs

5 kipping swings

5 wallballs

5 hollow rocks

A: Metcon (Weight)

7 ROUNDS

3 DL @ 65%+ OF DL

+

5-7 T2B

**SCALE TO 7 KNEELING BANDED PULLDOWNS

REST 60 SEC

B: Metcon (Time)

30/20 CAL BIKE

THEN

4 ROUNDS

28 WALLBALLS

14 PULL UPS

THEN

100 ABMATS

Mobility

lateral seam smash

low back smash

OPTIONAL CONDITIONING

ROW 9 X 1:40 ON :20 OFF

Leave a comment