9/19/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

30 SEC BAR HANG

30 DB WALKING LUNGES

Warm-up

Banded OH distraction

Banded hamstring floss

2 rounds:

5 Pushups

5 Cal bike

10 DU

A: Strict Press (8 MIN TO EST 1RM STRICT PRESS)

B: RDL (4 X 3 RDL @ 70% OF DL)

C: Metcon (Time)

4 ROUNDS

15 PUSH UPS

12 CAL BIKE

10 D BALL TO SHOULDER (80/50)

REST 60 SEC

Core

D- ON YOUR OWN TIME

5 ROUNDS

20 WEIGHTED ABMATS

20 DU

Mobility

Pec smash on rig

Suprapatellar pouch smash

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