4/16/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

12 MIN EMOM

MIN 1: 12 T2B

MIN 2: 10/8 CAL SKI

MIN 3: 6-8 RING DIPS

MIN 4: 4 BURPEE BOX JUMPS @ 30”

A: Metcon (Weight)

10 MIN EMOM

MIN 1: 3 WALL WALKS

MIN 2: 6 D BALL TO SHOULDER @ 120/80#

B: Metcon (Time)

2 ROUNDS

30 RUSSIAN TWISTS @ 30/20# DB (SINGLE)

15 PULL UPS

30 BOX JUMPS @ 24/20”

15 HSPU

30 DB OH WALKING LUNGES

Mobility

side deltoid smash

suprapatella smash

Conditioning

3 X 5 MIN / 2 MIN EASY

ROW THREE 5 MINUTE PIECES.

ROW FOR TWO MINUTES AT LIGHT PRESSURE BETWEEN EACH PIECE.

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