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CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

20 CALS ON BIKE

20 BAR ONLY THRUSTERS

REST 90 SEC

Warm-up

20 banded good mornings

200m run

10 Hip bridges

2 rounds:

3 Burpees

6 KBS

A: AXLE BAR DEADLIFTS (7 ROUNDS 5 AXLE BAR DEADLIFTS @ HVY )

REST 30 SEC

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

200M RUN

10 BURPEES

15 RUSSIAN SWINGS @ 53/35

Mobility

Classic forearm stretch

QL Smash

Conditioning

3 ROUNDS

10 GLUTE HAM RAISES

20 REVERSE HYPER

30 SUPERMAN

3 MIN BIKE FOR CALS X 4

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