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CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

200M SPRINT

5 FRONT SQUATS @ 70%

REST 2 MIN

Warm-up

20 Banded good mornings

3 rounds:

9 AS

6 DL

3 Burpees

A: RDL (4 SETS OF 6 RDL @ 55% OF DL MAX)

B: Metcon (Time)

FOR TIME

50 CAL BIKE

40 DEADLIFTS (155/103)

30 BAR FACING BURPEES

40 D BALLS TO SHOULDER (80/50)

50 CAL ROW

Core

C- 50 GHD SITUPS / 100 HIP EXTENSIONS

Mobility

Classic hamstring mob

QL smash/Psoas mob (if your lower back is tight)

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