12/6/17

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

48 DU

12 T2B

Warm-up

15 PVC pipe passthroughs

1:30 on bike

2 rounds

5 kipping swings

5 push press

5 air squats

A: Metcon (No Measure)

2 ROUNDS – BLUE/RED BAND

50 BANDED PULL DOWN AND APARTS

50 OVERHEAD TRICEP EXTENSIONS

50 LAT SWEEPBACKS

50 HAMMER CURLS

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

20/16 CAL BIKE

10 C2B

20 PUSH PRESS @ 75/55#

**USE TRAINING BARS

10 FRONT SQUATS @ 75/55#

Mobility

tricep smash

couch stretch

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