2016 FITTEST OF THE FALL WOD #3

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 7 X 4 GLUTE HAM RAISES

A2- 7 X 4 SINGLE LEG KB RDL

Warm-up

banded overhead distraction

3 rounds

5 cals on rower

5 kipping swings

5 thrusters

A: Metcon (AMRAP – Reps)

RX

MALE THEN FEMALE

1 MIN MAX PULL UPS

REST 2 MIN

1 MIN MAX DBALL TO SHOULDER (120/80)

REST 2 MIN

1 MIN MAX THRUSTERS (95/63)

REST 2 MIN

1 MIN MAX CAL ROW

REST 2 MIN

SCALED

MALE THEN FEMALE

1 MIN MAX BAR HANG (PRONATED)

REST 2 MIN

1 MIN MAX DBALL TO SHOULDER (80/50)

REST 2 MIN

1 MIN MAX THRUSTERS (45/35) TRAINER BAR

REST 2 MIN

1 MIN MAX CAL ROW

REST 2 MIN

Mobility

quad smash

posterior shoulder smash

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