12/7/17

CrossFit Boro – CrossFit

Core

50 GHD SITUPS

100 HIP EXTENSIONS W/ 1 SEC PAUSE AT TOP

**IF YOU HAVEN’T DONE THEM IN A WHILE START BACK AT 30 AND WORK UP OVER THE NEXT FEW WEEKS

Warm-up

banded bully

10 leg swings (front to back, side to side)

3 rounds

5 cal row

5 bench dips

5 power cleans

A: Metcon (Weight)

10 MIN EMOM

MIN 1: 6 RING DIPS

MIN 2: 6 TNG POWER CLEANS @ 115/73

B: Metcon (10 Rounds for time)

10 ROUNDS

20 CAL ROW

REST 1 MIN

Mobility

couch stretch

lateral seam smash

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