6/21/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

A1- 50 FLUTTERKICKS

A2- 30 SEC WAITERS CARRY WITH KB

Warm-up

200m run

3 rounds:

10 lunges

8 ab mats

100m row

A: Metcon (Weight)

4 ROUNDS

A1- 12/LEG CROSSOVER STEP UPS WITH DB IN EACH HAND

A2- 12 GHD SITUPS

B: Metcon (Time)

PARTNER WORKOUT

3 ROUNDS

WHILE PARTNER RUNS 400M

OTHER PARTNER ROWS 500M

**27 MIN CAP

Mobility

Anterior shin smash

Suprapatellar pouch mob

OPTIONAL CONDITIONING

1 MILE SLED DRAG @ LIGHT

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