8/23/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

ACCUMULATE 80 WALKING LUNGES @ 35/25 DB

Warm-up

k star

pigeon

200m run

2 rounds

5 RDLs

5 KB swings

5 kipping swings

10 sec handstand hold

A: Metcon (Weight)

EMOM FOR 12 MIN

MIN 1: 5 RDL @ 50% DL MAX

MIN 2: 5 HSPU OR 30 SEC HS HOLD

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

C: DBALL WALK (ACCUMULATE 2 MIN D BALL WALK @ 120/80)

Mobility

lateral seam smash

hamstring smash

Conditioning

3 X 45 SEC SORENSEN HOLD

https://youtu.be/THsDCzaod3M

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