8/10/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

400M RUN

20 UB WALLBALLS

5 BAR MU

Warm-up

15 PVC Pipe Passthroughs

1:30 on bike

20 DUs

2 rounds

3 burpees

5 air squats

7 kipping swings

A: Metcon (No Measure)

EMOM FOR 12 MIN:

MIN 1: 8 T2B

MIN 2: 2 WALL WALKS

B: Metcon (Time)

5 ROUNDS – 30 MIN CAP

10 BURPEES

25/20 CAL BIKE

30 AIR SQUATS

40 DU

Mobility

Achilles smash

couch stretch

Conditioning

10 X 150M ROW

REST 30 SEC

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