9/7/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

12 PER LEG SINGLE LEG HIP EXTENSIONS

20 RUSSIAN TWISTS @ 35/25 DB

Warm-up

banded hip opener

3 rounds

5 air squats

5 burpees

5 kipping swings

5 russian swings

10 sec plank hold

A: Back Squat (10 X 2 BACK SQUATS @ 90%)

REST 90 SEC

**NO RAMPING SETS ACROSS, DO YOUR CORRECT % OR YOU WON’T SEE ANY CHANGE AT THE END OF THE 11 WEEK SQUAT CYCLE. IT’S SUPPOSED TO BE HARD.

B: Metcon (AMRAP – Rounds and Reps)

13 MIN AMRAP

7 BURPEE PULL UPS

14 ABMATS

21 RUSSIAN SWINGS

Mobility

quad smash w/ foam roller

couch stretch

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