5/24/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

30FT HS WALK

15 AMERICAN SWINGS @ 53/35

Warm-up

Banded OH distraction

:30 waiter carry per arm

3 rounds:

4 Kipping swings -> pullups

8 AS

12 DU

Then…

5 Burpees

A: Metcon (Weight)

10 MIN EMOM

3 DB PWR CLEANS +

3 DB S2OH

**CHALLENGE YOURSELF BUT ONLY GO UP IF YOUR MOVEMENT IS SAFE

Gymnastics

B- 8 MIN ROPE CLIMB WORK

C: Metcon (Time)

3 ROUNDS

12 DB OH WALKING LUNGES

9 PULLUPS

6 DB FACING BURPEES

2 ROUNDS

30 ABMATS

20 DB GOBLET SQUATS

2 ROPE CLIMBS

1 ROUND

100 DU

50 ALT DB SNATCH

RX: 55/35 DB

Mobility

Lateral seam smash

Low back (if needed)

Conditioning

1 MILE SLED DRAG BACKWARDS ONLY

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