10/17/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

15 DB BATWING ROWS W/ 3 SEC HOLD AT TOP

15 FT HS WALK OR 20 SEC HS HOLD

Warm-up

banded hip opener

super front rack

2 rounds

6 front squats

6 burpees

6 lunges

A: Front Squat

FRONT SQUATS ON 2 MIN TIMER

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 88%

1 @ 90%

1 @ 95%

1 @ FIND NEW MAX

B: Metcon (Time)

4 ROUNDS

16 FRONT RACK LUNGES

12 BAR FACING BURPEES

REST 1 MIN

**LUNGES @ 40% OF A

Mobility

glute smash w/ lax ball

hamstring smash

barbell quad smash

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