7/14/2016

CrossFit Boro – CrossFit

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L2 Skill/Strength

30 DU

THEN GO UB

12 DEADLIFTS

9 HANG CLEANS

6 PUSH JERKS @ 155/103

Rest 60 Sec

ALL LEVELS

Warm-up

2 MIN ON BIKE

2 ROUNDS

5 HANG CLEANS

5 THRUSTERS

5 RING ROWS

A.: RISE OF SOUTH COMPLEX (1X1)

1 HANG CLEAN + 1 CLUSTER (SQ. CL THRUSTER)
10 MIN TO BUILD TO HEAVY

B: Metcon (Time)

5 ROUNDS

5 SQUAT CLEAN THRUSTERS @ 135/93

10 C2B PULLUPS

SCALE- 115/73 and PULLUPS OR RING ROWS

Core

40 GHD SITUPS + 75 HIP EXTENSIONS

SCALE: 50 ABMATS + 100 SUPERMAN

Mobility

LATERAL SEAM SMASH w/ SOFTBALL

CALF SMASH w/ SOFTBALL

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