7/29/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A1- 10 SINGLE LEG REVERSE HYPER

A2- 10 SEATED DB OH PRESS

Warm-up

250m row

3 rounds:

4 Ring rows

4 T2B

4 Burpees

A: Metcon (No Measure)

12 MIN EMOM

EVENS: 8 RING ROWS

ODDS: 6 T2B

B: Metcon (No Measure)

18 MIN EMOM

MIN 1: 250/200M ROW

MIN 2: 7 BURPEES

MIN 3: 7 PULL UPS

Mobility

Banded OH distraction

Hamstring smash or quad smash (your choice)

OPTIONAL CONDITIONING

200M SLED DRAG SUPER HEAVY

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