10/31/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X 6 GLUTE HAM RAISES

A2- 4 X 6 RDL

Warm-up

banded overhead distraction

1:00 on rower

2 rounds

5 strict press

5 push ups

5 RDLs

A1: DB bent over row (4 X 8 DB BENT OVER ROWS)

A2: REAR DELT RAISES (4 X 15 REAR DELT RAISES)

REST 45 SEC

B: Strict Press (4 X 6 STRICT PRESS)

REST 60 SEC

C: Metcon (Time)

3 ROUNDS

20 CAL ROW

15 PUSH UPS

10 DEADLIFTS @ 50%

Mobility

pec smash w/ lacrosse ball on rig

posterior shoulder smash

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