10/27/17

CrossFit Boro – CrossFit

Warm-up

banded overhead distraction

1:00 on rower or bike or 200m run

3 rounds

5 russian swings

5 RDLs

10 sec handstand hold

NOTE

JUST IN CASE YOUR COACH DOES NOT TELL YOU:

IT IS EXTREMELY IMPORTANT THAT YOU OPEN YOUR HIPS TODAY. WE ARE DOING A LOT OF HIP HINGING MOVEMENTS. YOUR BACK WILL LOCK UP AND YOU WILL NOT BE ABLE TO WALK IF YOU DO NOT OPEN YOUR HIPS.

A: Metcon (Time)

3 ROUNDS

12 UB RUSSIAN SWINGS @ 70/53

200M RUN

REST 1 MIN

REST 3 MIN BEFORE B

B: Metcon (3 Rounds for calories)

3 ROUNDS

8 UB DEADLIFTS @ 60%+

1 MIN BIKE FOR CALS @ HARD EFFORT

REST 1 MIN

REST 3 MIN BEFORE C

C: Metcon (AMRAP – Rounds)

DEATH BY FORMAT

1 HSPU

10 CAL ROW

2 HSPU

10 CAL ROW

**ALL HSPU MUST BE UB TO COUNT

**CAP AT 12 MIN

Mobility

psoas smash

couch stretch

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