7/11/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

1 ROUND

400M BACKWARDS SLED DRAG

200M FARMERS WALK

Warm-up

banded hip opener

200m run

2 rounds

5 air squats

5 kipping swings

A: Back Squat (10 X 3 BACK SQUATS @ 75%)

REST 1 MIN

B: Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Mobility

foot smash

quad smash

Conditioning

MEN: 2 ROUNDS

BIKE 1 MIN @ 55 RPM

BIKE 1 MIN @ 60 RPM

BIKE 45 SEC @ 65 RPM

BIKE 30 SEC @ 70 RPM

REST 3 MIN

WOMEN: 2 ROUNDS

BIKE 1 MIN @ 45 RPM

BIKE 1 MIN @ 50 RPM

BIKE 45 SEC @ 55 RPM

BIKE 30 SEC @ 60 RPM

REST 3 MIN

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