7/10/17

CrossFit Boro – CrossFit

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Endurance Class

25 min EMOM

MIN 1-200m run

MIN 2-25 wallballs

MIN 3-50 DUs

MIN 4 and MIN 5-REST

L2 Skill/Strength

4 ROUNDS

A1- 15 BARBELL GLUTE BRIDGES @ 95/63

A2- 20 BARBELL WALKING LUNGES

Warm-up

sink mobility

3 rounds

5 Russian swings

5 push ups

10 sec plank hold

A: Metcon (No Measure)

EMOM FOR 12 MIN

MIN 1: 20 RUSSIAN SWINGS @ 70/53

MIN 2: 10 CGBP @ 135/83

B: Metcon (2 Rounds for reps)

6 MIN AMRAP

6 D BALL TO SHOULDER (120/80)

12 PUSH UPS

STRAIGHT INTO

C- 7 MIN AMRAP

100FT DBALL WALK (120/80)

100FT WAITERS WALK (55/35; ALT AT WALL)

Mobility

blue angel

couch stretch

Conditioning

40 GHD SITUPS

80 SUPERMAN

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