12/27/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

15 T2B

10 GLUTE HAM RAISES

15 GHD SITUPS

Warm-up

banded bully

banded hip opener

3 rounds

5 push ups

5 hang cleans

A: Close Grip Bench (CLOSE GRIP BENCH ON 2 MIN TIMER)

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 88%

1 @ 90%

1 @ 95%

1 @ FIND NEW MAX

B: Metcon (Weight)

EMOM FOR 18 MIN

MIN 1: 3 UB HANG SQUAT CLEANS @ RAMPING FROM 50%

MIN 2: 8 HR PUSH UPS

Mobility

blue angel

couch stretch

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