6/12/17

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

6 ROUNDS

A1- 4 WEIGHTED PULLUPS

A2- 8 GLUTE HAM RAISES

REST 60 SEC

Warm-up

Banded OH distraction

10 Leg swings all directions

3 rounds:

:20 bike

10 presses

20 DU

Then…

4 min to WU strict press

A: Strict Press (6 X 3 STRICT PRESS @ 70%)

REST 60 SEC

B: Metcon (Time)

6 ROUNDS

8 DEADLIFTS

10 CALS ON THE BIKE

12 PUSH UPS

24 DU

RX: 225/153

Mobility

Posterior shoulder smash

Pec smash

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