12/19/17

CrossFit Boro – CrossFit

L2 Skill/Strength

2 ROUNDS

10 D BALL TO SHOULDER @ 80/50

30 FT HS WALK

Warm-up

banded hamstring floss

3 rounds

5 RDLs

5 push ups

5 burpees

5 kipping swings

A: Metcon (Weight)

EMOM FOR 12 MIN

MIN 1: 12 DB PULLOVERS

MIN 2: 6 TEMPO PUSH UPS @ 30X1

B: Metcon (Time)

3 ROUNDS

20 DEADLIFTS @ 185/123#

10 BAR FACING BURPEES

20 T2B

Mobility

lateral seam smash

psoas smash

Conditioning

4 X 750M / 2 MIN EASY – ROW FOUR 750 METER PIECES. ROW FOR TWO MINUTES AT LIGHT PRESSURE BETWEEN EACH 750.

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