8/8/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

10 GLUTE HAM RAISES

20 REVERSE HYPER @ 30% BS MAX

REST 2 MIN

A: Metcon (No Measure)

3 ROUNDS

BARBELL GLUTE BRIDGES X 8 REPS @ 20X1

**GO HEAVY ON THESE

REST 30 SECONDS

DUMBBELL DEATH MARCH X 20 REPS @ 3011

https://www.youtube.com/watch?v=2o_lal2jpQc

REST 30 SECONDS

MAX REPS CHIN UPS

REST 3 MINUTES

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

30 AMERICAN SWINGS @ 53/35

20 ALTERNATING COSSACK SQUATS

**W/ KB IS RX

100M RUN

**WALL AND BACK BEHIND BOX

Mobility

glute smash

suprapatella smash

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