6/20/17

CrossFit Boro – CrossFit

***WEAR LONG SOCKS FOR ROPE CLIMBS TOMORROW***

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L2 Skill/Strength

200M EACH SIDE SUITCASE CARRY

**HEAVY IN ONE HAND ONLY

Warm-up

k star lunge

pigeon

2 rounds

150 m row

6 step ups

10 sec hollow hold

A: Metcon (Weight)

4 ROUNDS

A1- 8 EACH LEG DB STEP UPS TO 20”

A2- 20 HOLLOW ROCKS

A3- 20 SUPER MAN

B: Metcon (9 Rounds for distance)

9 X 1:40 ROW/0:20 REST

Mobility

banded hip opener

glute smash w/ lax ball

Conditioning

1 MILE SLED DRAG @ 50/35

400 FW 400 BW X 2

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