12/13/17

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

12 DB STEP UPS @ 25/20#

24 HOLLOW ROCKS

Warm-up

banded hip opener

10 monster walks in all directions

3 rounds

5 push ups

7 kipping swings

9 S2OH

11 DUs

A: Metcon (Time)

50 BACK SQUATS @ 225/150#

**EVERY BREAK = 10 BURPEES

B: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

30 DU

10 PULL UPS

30 DU

20 PUSH UPS

30 DU

30 T2B

30 DU

40 S2OH @ 95/63#

30 DU

30 T2B

30 DU

20 PUSH UPS

30 DU

10 PULL UPS

30 DU

Mobility

barbell quad smash

lateral seam smash

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