10/14/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

250M ROW

25 FT HS WALK

Warm-up

200m run

2 rounds:

7 WB

7 sec ME bike

14 DU

A: Metcon (3 Rounds for time)

3 X 400M RUN

1:1 REST

B: Metcon (Time)

4 ROUNDS

25 WALLBALLS

50 DU

25 CAL BIKE

Core

C- 40 GHD SITUPS

OR 6O ABMAT SITUPS

Mobility

Suprapatellar pouch smash

Foot smash

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