10/10/17

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

14 SINGLE ARM DB OH LUNGES @ 50/35

100M SPRINT

REST 60 SEC

Warm-up

banded overhead distraction

banded hamstring floss

10 cal row

2 rounds

4 wallballs

4 sumo deadlift high pulls

4 box jumps

4 push press

A: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
**GO OVER SDHP BEFORE CLASS

**SET UP 10 DEFINED STATIONS RUNNING FROM THE WALL TO THE FRONT

B: Metcon (Weight)

EMOM FOR 8 MIN

MIN 1: 20 ABMATS

MIN 1: 20 RUSSIAN SWINGS @ 53/35
**DO BY THE GHD’S SO THERE MORE ROOM

Mobility

couch stretch

psoas smash

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