6/6/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

A1- 30 SEC HALF KNEELING PALOFF PRESS

A2- 30 SEC WAITERS CARRY WITH KB

Warm-up

2 rounds:

10 sec ME row

10 sec ME bike

10 second hollow hold

10 lunges

A1: Back Rack Lunge (4 X 10/LEG BACK RACK LUNGES @ HEAVY)

A2: Hollow Hold (4 X :45 HOLLOW HOLD)

Accumulate 45 sec

B: Metcon (6 Rounds for calories)

6 ROUNDS

90 SEC ROW @ 85-95%

REST 90 SEC

90 SEC BIKE @ 85-95%

REST 90 SEC

**ON ROWER TRY AND MAINTAIN A CERTAIN SPLIT TIME SETS ACROSS BUT TRACK CALS FOR SCORING

**ON BIKE TRY AND MAINTAIN A CERTAIN NUMBER OF RPM SETS ACROSS, MALES @ 60+ FEMALES @ 45+ BUT TRACK CALS FOR SCORING

Mobility

Glute smash

Banded hip opener

Conditioning

1.5 MILE SLED DRAG @ 45/25

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