12/2/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

250M ROW

5 FRONT SQUATS @ 70%

REST 60 SEC

Warm-up

Partner MB OH Shoulder mob (On all fours, press med ball into wall. Partner taps arm — CREATE STABILITY)

Dynamic WU: To wall

High knee pull → lunge

Carioca (both ways)

Inchworm

Sprint X 2

A: Metcon (No Measure)

4 ROUNDS

30 SEC KB WAITERS WALK

30 SEC HEAVY D BALL WALK

30 SEC KB WAITERS WALK

30 SEC HOLLOW HOLD

B: Metcon (Weight)

EMOM FOR 10 MIN

5 DEADLIFTS @ 40%

5 BAR FACING BURPEES

Mobility

Pick 2 GOAT mobs

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