2/6/18

CrossFit Boro – CrossFit

L2 Skill/Strength

4 ROUNDS

5 DBALL TO SHOULDER @120/80

12-15 GHD SITUPS

Warm-up

banded overhead distraction

3 rounds

5 kipping swings

7 air squats

9 handstand hold shrugs

11 DUs

A: Metcon (Weight)

EMOM FOR 12 MIN

MIN 1: 30 FT HS WALK

SCALE 2-3 WALLWALKS

MIN 2: 200 FT HEAVY FARMERS CARRY (2 TRIPS TO WALL AND BACK)

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

25 T2B

50 AIR SQUATS

75 DU

100 ABMATS

75 DU

50 AIR SQUATS

25 T2B

Mobility

lateral seam smash

couch stretch

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