6/3/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

30 GHD SITUPS

30 T2B

Warm-up

400m run

15 banded pull throughs (looks like KBS…grab band through legs)

3 rounds:

10 sec HS hold

5 BJ

A: Metcon (Weight)

12 MIN EMOM

EVENS: 10 RUSSIAN SWINGS HEAVY

ODDS: 6 HSPU

B: Metcon (Time)

4 ROUNDS

200M RUN

20 SLAM BALLS

20 BOX JUMPS

Mobility

Hamstring smash on NOVA

Foot smash

OPTIONAL CONDITIONING

8 X 800M W/ 400M WALK RECOVERY BT SETS

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