3/21/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

15 MIN EMOM:

MIN 1: 2 WALL WALKS

MIN 2: 10 DB PULLOVERS

MIN 3: 15/12 CAL ROW

Warm-up

Super front rack

:90 sec on bike

2 rounds:

5 WB

5 Burpees

Then…

4 min to WU to HC + T

A: 1 HANG CLEAN + 2 THRUSTERS (EVERY 90 SEC FOR 7 ROUNDS)

B: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

15 WALLBALLS @ 20/14

12/8 CAL BIKE

8 BURPEES

Mobility

Couch stretch

VMO smash (inside knot on bottom of quad)

Conditioning

3 ROUNDS

20 PLANK REACHES

45 SEC SIDE PLANK

15 GHD SITUPS

45 SEC SIDE PLANK

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