6/27/17

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

k star

pigeon

3 rounds

150 row

6 lunges

10 sec hollow hold

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

A2: GHD Situps (4 X 10 GHD SITUPS)

REST 1 MIN

B: Metcon (No Measure)

3 MIN ROW

MIN 1 @ 21 S/M

MIN 2 @ 23 S/M

MIN 3 @ 25 S/M

C: 2k Row (Time)

Max Effort 2k Row

Mobility

glute smash

gut smash

Conditioning

800M SLED DRAG @ 70/50

400 FW 400 BW X 2

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