9/15/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

250M ROW @ 90%

6 BACK SQUATS @ 60%

REST 2 MIN

Warm-up

20 Banded good mornings

400m run

2 rounds:

8 KBS

8 Push press

A: Deadlift (6 ROUNDS 4 DL @ 80% DL MAX)

REST 45 SEC

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

15 RUSSIAN SWINGS @ HVY

200M RUN

7 PUSH PRESS @ 115/73

Core

ON YOUR OWN

90 SEC UB HEAVY D BALL WALK

Mobility

Couch stretch

Psoas mob

QL Low back smash

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