10/3/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

A1- 3 X 15 DB BATWING ROWS WITH 2 SEC PAUSE @ TOP

A2- 3 X 8 HSPU

Warm-up

KStar lunge

Pigeon

Banded elbow distraction

2 rounds:

20 Jumping jacks

10 Lunges

5 Burpees

A1: Front Squat (4 X 6 FRONT SQUATS @ 80%)

A2: Weighted Sit-ups (4 X 20 WEIGHTED ABMATS)

REST 2:30

B: Metcon (Time)

5 ROUNDS

20 DB WALKING LUNGES

15 BOX JUMPS

10 BURPEES

1 MIN REST

Mobility

DB Quad smash

Double LAX stack mob (lower leg)

Leave a comment