12/16/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

10 GLUTE HAM RAISES

15 LAT PULLDOWNS

20 SCAP PULL UPS

Warm-up

Banded hamstring floss

4 rounds:

5 RDL

5 Thrusters

A: Deadlift (4 X 5 TEMPO DEADLIFTS @ 30X1)

REST 60 SEC

**RAMP TO HEAVY 5 WITH GOOD FORM

B: Metcon (Time)

25 MIN CAP

3 PERSON TEAMS

100 CAL ROW

50 THRUSTERS @ 95/63

100 CAL ROW

50 THRUSTERS @ 115/73

100 CAL ROW

50 THRUSTERS @ 135/93

100 CAL ROW

MAX THRUSTERS @ 155/103

Mobility

Barbell quad smash

Hamstring smash w/ NOVA

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