8/18/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

8 MIN AMRAP

1 ROPE CLIMB

8 BURPEES

Warm-up

banded overhead distraction

1:30 on bike or rower

2 rounds

4 S2OH

6 push ups

8 front squats

10 sec plank hold

A: Turkish Get Up (4 X 2 EACH TGU)

B: Metcon (Time)

FOR TIME

30 S2OH @ 115/73

30 GHD (45 ABMATS)

30 CAL BIKE

30 FRONT SQUATS FROM FLOOR

30 CAL ROW

30 SUPERMAN

30 PUSH UPS

Mobility

couch stretch

blue angel

Core

100 RUSSIAN TWISTS @ 35/20# DB

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