8/25/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

400M FARMERS CARRY @ 50/35 EACH

**DROP = 200M RUN

Warm-up

banded hamstring floss

3 rounds

4 db snatches

6 db push press

8 lunges

A: Metcon (Time)

100 DB SNATCHES @ 50/35

B: Metcon (Weight)

EMOM FOR 16 MIN

MIN 1: 20 PRISONER LUNGES

MIN 2: 6 DB THRUSTERS @ 30/20#

Mobility

glute smash

side deltoid smash

Core

3 ROUNDS

45 SEC RIGHT SIDE PLANK

1 MIN FACEDOWN GHD HOLD

45 SEC LEFT SIDE PLANK

30 HOLLOW ROCKS

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