4/21/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

15 GHD SITUPS

12 THRUSTERS @ 95/63

Warm-up

20 Banded good mornings

30 DU

200m run

3 rounds:

5 Squat jumps

5 Pushups

A: Sumo Deadlift (4 X 15 SUMO DEADLIFTS @ 185/123)

B: Metcon (Time)

3 ROUNDS

400M RUN

20 SLAM BALLS @ 30/20

10 RENEGADE ROWS @ 35/25

Mobility

Classic hamstring mob

Bonesaw calf smash

Conditioning

5 X 800M RUN

1:1 REST

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