8/14/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

A1- 15 BARBELL GLUTE BRIDGES @ 115/73

A2-20 UB REVERSE HYPER

Warm-up

banded hamstring floss

2 rounds

5 russian swings

2 burpees

5 air squats

10 sec hollow hold

A: Metcon (Weight)

10 MIN EMOM

MIN 1: 10 DEADLIFTS @ 185/123

MIN 2: 5-8 RING DIPS

B1: Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

15 RUSSIAN SWINGS @ 53/35

7 BURPEES

STRAIGHT INTO

B2: Metcon (Time)

4 ROUNDS

12 GOBLET SQUATS @ 53/35

20 HOLLOW ROCKS

Mobility

psoas smash w/ KB

quad smash w/ KB

Core

L2 SKILL STRENGTH

70 GHD SITUPS

140 HIP EXTENSIONS W/ 1 SEC PAUSE @ TOP

**IF YOU DID GHD THE LAST 2 WEEKS, IF ONLY LAST WEEK THEN 40 GHD, IF NONE THEN ONLY 30 GHD

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