6/28/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 Rounds

A1- 50 SEC hollow hold

A2- 30 SEC waiters carry with kb

ALL LEVELS

Warm-up

10 Banded lunges per leg

3 Rounds:

5 Cals on bike

10 Hollow rocks

20 DU

A1: Back Rack Lunge (5X10 per leg)

5X10 @ Heavy

A2: Hollow Hold (5X 45 SEC)

Accumulate 45 sec

B: Metcon (Time)

Partner WOD on Bike:

Guys 200 cals for time

Girls 140 cals for time

* divide the work however among the two partners*

C: Metcon (AMRAP – Reps)

After Burner

4 Rounds Each

30 SEC on then switch partners to accumlate AMRAP DU

Mobility

Glute Smash on NOVA (cross legs like figure 4)

High Glute Smash (lay on LAX with ball just under pants line)

OPTIONAL CONDITIONING

1.5 Mile Sled Drag @ 35/25

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