11/16/17

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

2 BAR MU

10 ALT PISTOLS

2 BAR MU

20 AIR SQUATS

Warm-up

banded bully

2 rounds

5 box jumps

5 KB swings

5 kipping swings

5 push press

5 air squats

5 supermans

5 burpees

A: Close Grip Bench (7 X 3 1 ½ CGBP @ 65-70%)

REST 1 MIN

B: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Mobility

pec smash w/ lax ball on rig

side deltoid smash

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