1/5/18

CrossFit Boro – CrossFit

L2 Skill/Strength

5 ROUNDS

10 ALT DB STEP UPS

20 HOLLOW ROCKS

Warm-up

2:00 on bike

10 monster walks (side to side, front and back)

2 rounds

10 air squats

10 kipping swings

10 S2OH

A: Back Squat (8 X 3 BACK SQUATS @ 70%+)

**START @ 70% AND RAMP TO HEAVY 3 FOR THE DAY

**REST 75 SEC BT ROUNDS

B: Metcon (AMRAP – Rounds)

6 ROUNDS EVERY 3 MIN

10 C2B

10 CAL BIKE

10 S2OH @ 115/73

**SCORE IS ROUNDS COMPLETED**

Mobility

barbell quad smash

barbell internal rotation smash

Conditioning

PARTNER LEAPFROG

10 X 30 CAL SKIERG?? MAYBE IF THEY ARE HERE

OTHERWISE 10 X 20 CAL BIKE LEAPFROG

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