5/2/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

3 TGU EACH ARM

10 GLUTE HAM RAISES

Warm-up

KStar lunge

250m row

3 rounds:

3 Burpees

4 Step ups

5 Ab mats

A: DB Step Ups (4 X 12 ALT DB STEP UPS @ 20”)

B: Metcon (Time)

4 ROUNDS

12 BURPEES

24 CAL ROW

36 ABMATS

Mobility

Couch stretch

Suprapatellar pouch smash

Conditioning

5 X 500M ROW

STROKE RATE 28/30/32/34/32

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