5/19/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

12 GHD SITUPS

18 DEADLIFTS @ 135/93

24 DU

Warm-up

20 Banded good mornings

3 rounds:

10 sec hollow hold

5 KBS

100m row

A: Metcon (Weight)

EMOM FOR 20 MIN

MIN 1: 30 SEC HOLLOW HOLD

MIN 2: 20 RUSSIAN SWINGS @ 53/35

B: Metcon (Time)

PARTNER 2K ROW

** OTHER PARTNER HOLDS A DBALL @ 80/50

Mobility

Classic hamstring mob

Hamstring smash on NOVA

Conditioning

9 X 800M RUN

1:1 REST

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