4/13/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

A- 4 X 4 STRAIGHT LEG SUMO DEADLIFTS @ 185/123

B- 4 X 10 PARTNER GLUTE HAM RAISES

Warm-up

Banded bottom squat

Banded elbow distraction

2 rounds:

150m row

5 Kipping swings → C2B

5 Tuck jumps (do not bound…do singles)

A: Metcon (Time)

30-20-10

CALS ON ROWER

10-8-6

D BALLS TO SHOULDER @ 80/50

THEN IMMEDIATELY INTO

B- 6-9-12-9-6

FRONT SQUATS FROM FLOOR @ 155/103#

C2B

BOX JUMP OVERS @ 24/20

Mobility

Anterior shin smash

Couch stretch

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