7/11/6

CrossFit Boro – CrossFit

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L2 Skill/Strength

6 ROUNDS

A1- 5 WEIGHTED PULLUPS

A2- 10 GLUTE HAM RAISES

REST 60 SEC

Warm-up

15 PVC passthroughs

15 leg swings front/back

15 leg swings side/side

2 rounds:

10 RDL

5 DB OH press

3 Burpees

A: Metcon (No Measure)

4 X 12 SEATED DB OVERHEAD PRESS

A2- 15 REAR DELT RAISES

REST 30 SEC

B: Metcon (Time)

4 ROUNDS

12 DEADLIFTS

10 BAR OVER BURPEES

8 HSPU

REST 60 SEC

RX: 225/153

SCALED: 185/123

Mobility

Side deltoid smash w/ LAX

Posterior shoulder smash

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