11/9/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

15 CAL BIKE

10 GHD

5 C2B

Warm-up

:10 ME bike

:20 slow bike

:10 ME bike

:20 slow bike

2 rounds:

8 DB shoulder presses

4 BJ

8 KBS

A: Metcon (No Measure)

8 MIN EMOM

5 CAL BIKE

3 BURPEES

B: Metcon (Time)

4 ROUNDS

4 WALL WALKS

8 BOX JUMPS

12 RUSSIAN SWINGS @ HVY

REST 30 SEC

C1: Scap Pull Ups (3 X 15 SCAP PULL UPS)

C2: DB press (seated) (3 X 20 SEATED ALT DB PRESSES)

Mobility

Gut smash on SB

LAX Trap smash

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