4/25/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X 10 LANDMINE HALF KNEELING PRESS

**REST 30 SEC

A2- 4 X 8 GLUTE HAM RAISES

**REST 30 SEC

Warm-up

Banded bottom squat

:90 sec on bike

3 rounds:

5 Hang cleans

5 Thrusters

A: CLEAN + THRUSTER (11 MIN TO FIND HEAVY CLEAN + THRUSTER)

B: Metcon (Time)

3 ROUNDS

25 CAL BIKE

15 HANG CLEANS @ 115/73

5 D BALL TO SHOULDER @ 120/80

Mobility

Suprapatellar pouch smash

Serratus smash on roller

Conditioning

9 X 1:40 ROW

REST 20 SEC

TARGET IS 500M/420M

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