11/9/17

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

8 MATADOR DIPS

8 BARBELL GOOD MORNINGS @ 135/93

Warm-up

15 PVC pipe passthroughs

2 rounds

10 air squats

8 russian swings

6 walking lunges

4 ring rows

2 burpees

A: Metcon (Time)

FOR TIME

100 AIR SQUATS

100 ABMATS

80 RUSSIAN SWINGS @ 53/35#

80 RUSSIAN TWISTS @ 30/20#

60 WALLBALLS @ 20/14#

60 WALKING LUNGES

40 RING ROWS

40 PUSH UPS

20 ALT KB SNATCHES@ 53/35#

20 BURPEES

REST 3 MIN AFTER WORKOUT THEN B

B: Sled Pull (400M BACKWARD SLED DRAG @ 60/45#)

Mobility

glute smash

blue angel

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