4/5/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

4 STRICT PULL UPS

6 STRICT DIPS

12 GHD SITUPS

A: Metcon (Weight)

4 ROUNDS

A1- 50 BANDED PULL DOWN AND APARTS

(BLUE/RED)

A2- 45 SEC PLATE WALK WITH ARMS @ 90 DEGREES @ 45/25

REST 1 MIN

B: Metcon (Weight)

5 ROUNDS

30 SEC RIGHT SIDE PLANK

5 BENCH PRESS @ 185/123

30 SEC LEFT SIDE PLANK

10 SLAM BALLS @ 50/30

50 FLUTTERKICKS (2 CT)

Mobility

tricep smash

banded overhead distraction

Conditioning

3000M ROW

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