8/7/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

A- 1-7-1 STRICT PULL PYRAMID

B- 3 X 30 WALKING LUNGES W SLAM BALL ON SHOULDER

A: Metcon (Time)

9 ROUNDS – 18 MIN CAP

10 WALL SIT DB STRICT PRESS

10 BARBELL BENT OVER ROWS

100M DB SUITCASE CARRY

**NOT FOR SPEED, QUALITY OF MOVEMENT, LOAD HEAVY WITH GOOD FORM

B: Metcon (Time)

3 ROUNDS

500M ROW

20 DB PUSH PRESS @ 35/20

20 V UPS

Mobility

couch stretch

side deltoid smash

Conditioning

1750M SKI

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