7/5/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

A1- 50 SEC HOLLOW HOLD

A2- 30 SEC WAITERS CARRY WITH KB

Warm-up

200m run

3 rounds:

8 ab mats

8 Lunges

16 DU

A: Metcon (Weight)

4 ROUNDS

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

A2- 12 GHD SITUPS

B: Metcon (Time)

2 ROUNDS

800M RUN

50 DU

1000M BIKE

Mobility

Anterior shin smash

Couch stretch

OPTIONAL CONDITIONING

1.5 MILE SLED DRAG @ 35/25

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