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CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

20 WALKING LUNGES

20 REVERSE HYPER @ 100/60#

Warm-up

2:00 row

banded overhead distraction

3 rounds

5 russian swings

5 air squats

5 kipping swings

5 burpees

10 DUs

A: Metcon (3 Rounds for reps)

0-8 MIN AMRAP

15 CAL ROW

10 RUSSIAN SWINGS @ 53/35

8-16 MIN AMRAP

30 DU

15 GOBLET SQUATS

16-24 MIN AMRAP

15 T2B

10 BURPEES TO RIG TOUCH

B: Metcon (No Measure)

4 ROUNDS

10 EACH SINGLE LEG GLUTE BRIDGES

20 SQUAT JUMPS

Mobility

couch stretch

lateral seam smash

Core

75 GHD SITUPS

150 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

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