10/18/17

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

12 ALT DB STEP UPS

10 GHD SITUPS

Warm-up

banded hip opener

200m run

2 rounds

10 air squats

8 kipping swings

6 wallballs

A: Back Squat (BUILD TO 1RM BACK SQUAT ON 2 MIN TIMER)

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 88%

1 @ 92%

1 @ 95%

1 @ FIND NEW MAX

B: Metcon (AMRAP – Rounds and Reps)

16 MIN AMRAP

200M RUN

15 T2B

20 WALLBALLS TO TARGET

Mobility

barbell quad smash

lateral seam smash

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