6/1/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 X 20 REVERSE HYPER @ 20% OF BS MAX

Warm-up

400m run

super front rack

2 rounds

10 sec plank hold

10 S2OH

A: Front Rack Hold (2 SETS MAX EFFORT FRONT RACK HOLD @ FS MAX)

REST 1 MIN BT SETS

B: Metcon (Time)

5 ROUNDS

30 ABMATS

15 S2OH @ 95/63

C: 400m Run (Time)

Max Effort 400m Run

Mobility

side deltoid smash

foot smash

gut smash (if needed)

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