4/3/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

A1- 12 BOTTOMS UP KB CLEAN AND PRESS

A2- 15 BATWING ROWS W/ 3 SEC PAUSE AT THE TOP

REST 90 SEC

Warm-up

KStar lunge

Pigeon

3 rounds:

5 Kipping swings

10 Banded good mornings

15 DU

Then…

4 min to WU to FS

A: Front Squat (5 X 4 FRONT SQUAT @ 70% @ 3011 TEMPO)

**REST 60 SEC BT SETS

Gymnastics

B – LINKING T2B, USING LATS AND KEEPING CORE TIGHT FOR 7 MIN

C: Metcon (Time)

4 ROUNDS

15 DEADLIFTS

30 DU

15 T2B

L2: 255/163

RX: 205/123

SCALED: 165/113

Mobility

Barbell quad smash

Lateral seam smash

Low back smash (if needed)

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