3/31/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

8 GHD SITUPS

16 BURPEES

24 DU

Warm-up

20 Banded good mornings

25 Calf raises

200m run

2 rounds:

10 DU

100m row

Then…4 minutes to WU DL

A: Metcon (Weight)

EMOM FOR 12

4 DEADLIFTS @ 275/183

B: Metcon (Time)

FOR TIME

1000M ROW

100 DU

1 MILE RUN

Mobility

Hamstring smash on NOVA

Bonesaw calf smash

Conditioning

8 X 200M RUN

1:1 REST

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