12/9/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

4 ROUNDS

7 GLUTE HAM RAISES

20 REAR DELT RAISES/EACH

Warm-up

Banded hamstring floss

10 Cal row

3 rounds:

4 RDL

4 Ab mats

4 Box jumps

A: Deadlift (7 X 3 TEMPO DEADLIFT @ 30X1)

**RAMP TO HEAVY 3 WITH GOOD FORM

B: Metcon (Time)

WITH A PARTNER

3 ROUNDS FOR TIME

50 CAL ROW

30 CAL BIKE

20 WB SIT UP PASSES

15 BURPEE BOX JUMP OVERS

Mobility

Classic hamstring mob

Low back smash

Leave a comment