11/17/17

CrossFit Boro – CrossFit

L2 Skill/Strength

8 X 3 BARBELL ROLLOUTS FROM KNEES @ 115/83

Warm-up

1:30 row

3 rounds

4 kipping swings

10 sec hollow hold

A: Metcon (No Measure)

EMOM FOR 14 MIN

MIN 1: 6 C2B

MIN 2: 6 GHD SITUPS OR 15 ABMATS

B: Metcon (5 Rounds for time)

5 X 750M / 1 MIN EASY

**ROW FIVE 750 METER PIECES. ROW FOR ONE MINUTE AT LIGHT PRESSURE BETWEEN EACH 750.

Mobility

couch stretch

lateral seam smash

Core

4 X 40 SEC FRONT RACK HOLD @ 100% FS MAX

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