8/30/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

2 MIN SORENSEN TEST

+

2 MIN DBALL HOLD

Warm-up

sink mobility

200m run

2 rounds

5 wallballs

5 RDLs

5 burpees

5 box jumps

A: Close Grip Bench (10 MIN TO BUILD TO A 1RM CGBP)

B: Metcon (Time)

400 METER RUN

50 WALLBALLS @ 20/14

400 METER RUN

35 DEADLIFTS @ 135/95

400 METER RUN

20 BURPEE BOX JUMP OVERS @ 24/20

400 METER RUN

35 DEADLIFTS @ 135/95

400 METER RUN

50 WALLBALLS @ 20/14

(30 minute time cap)

Mobility

foot smash

couch stretch

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